Half-/Middle Distance Base Plan (Nils Goerke) 12 Weeks is a 12-week triathlon plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
This 12-week Base Plan is the kickoff for your half-distance preparation. The first weeks serve as a re-entry into training after the offseason and primarily focus on motor skills. After that, the goal is to build a strong engine - meaning to increase your VO2max. Additionally, we will focus on getting you accustomed to the training volumes, especially in running, and establishing load tolerance.
The structure of the plan is designed for consistency. You can recognize this by the 3-1, 2-1 structure. So, training on Tuesday, Thursday, and Saturday + Sunday, with recovery on Monday + Friday.
You should strive to adhere to this structure, even if appointments or spontaneous commitments disrupt your weekly routine. Only through the combination of load and adherence to recovery days will the desired adaptations occur in your body. If you change the structure and train several days in a row without a break, the risk of illness or injury increases significantly. This can lead to system breakdown and disrupt consistency. However, with consistency comes form! Therefore, it is better to skip 1-2 sessions per week if your schedule does not allow for it, and instead, maintain the remaining sessions week after week. This consistency will ultimately lead to success.
Training logic and load
The emphasis is durable base fitness, clean technique, and a rhythm you can repeat for several weeks. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 120 scheduled entries across 12 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 5
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
In the first weeks, you should work with very little weight during strength training and ensure that you never go to your limit.
300 m | 8x variable on / 1 min easy | 4x variable on / 1 min easy | 8x variable on / 0 min easy + 2 more steps
300 meters/yards warm-up swim (alternating 25m backstroke, breaststroke, and freestyle) 8 sets of 50 meters/yards (12.5m maximum sprint + 37.5m easy) with 30 seconds rest 4 sets of 100 meters/yards GA1 (25m old-style backstroke + 50m GA1 fr
10 min @ 70% | 7x 1 min on / 1 min easy | 5 min @ 70% | 7x 1 min on / 1 min easy + 1 more step
The goal of the hill runs is to improve your sub-distance performance and enhance anaerobic capacity.
18 min @ 60% | Ramp from 60% to 85% | 6x 1 min on / 1 min easy | 5 min @ 60% + 2 more steps
Training Goal: Introduction to HIIT training. The aim is to increase your VO2max.
Ramp from 55% to 75% | Ramp from 75% to 55%
LIT Training. Rate of Perceived Exertion: 3-4 out of 10 Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism.
60 min @ 75%
Easy base run This run primarily serves to optimize fat metabolism. Accordingly, it should be run more relaxed than intensely.
300 m | 6x variable on / 0 min easy | 6x variable on / 1 min easy | 4x variable on / 0 min easy + 4 more steps
300 meters/yards warm-up swim 6 times 50 meters/yards (25 meters/yards freestyle start + 25 meters/yards freestyle) with 20 seconds rest between each set 6 times 200 meters/yards (50 meters/yards GA1+ + 100 meters/yards GA1 + 50 meters/yard
30 min @ 70% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 4 more steps
MIT - SweetSpot Training: 4x10 min @85% FTP; Cadence = 55 rpm (5 min rest) Perceived exertion: 6-7 out of 10 Effect: Improvement of metabolic efficiency, enhancement of lactate transport, and potential increase in fractional utilization.
40 min @ 70%
This run primarily serves to activate and is intentionally run relaxed in the lower GA1 zone.
75 min @ 75% | 15 min @ 90%
Calm base run with final acceleration This run primarily serves to optimize fat metabolism and to develop pace endurance towards the end.
300 m | 10x variable on / 0 min easy | 2x variable on / 0 min easy | 2x variable on / 1 min easy + 3 more steps
300 meters warm-up swim, every 3rd lap freestyle, 10x50 meters technique drill: For the first two 1st & 2nd 25 meters leg kick without a board, then 25 meters freestyle.
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.