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 are focused on re-entering training after the offseason and primarily include motor skills content. After that, the goal is to build your engine - meaning to increase your VO2max. Additionally, we aim to help you get used to the training volumes, especially in running, and to establish a tolerance for stress.
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 and Friday.
You should make every effort to adhere to this structure, even if appointments or spontaneous commitments disrupt your weekly routine. Only through the combination of training 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 your consistency. However, with consistency comes form! Therefore, if your schedule does not allow it, it is better to skip 1-2 sessions per week 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 163 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 8
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.
600 m | 8x variable on / variable easy | 300 m | 2x variable on / 0 min easy + 15 more steps
600 meters warm-up, 8x50 meters: legs on even lanes, on odd lanes 25 meters technical drill and 25 meters freestyle with acceleration 300 meters freestyle at GA1 pace 6x50 meters: 2 repetitions of 25 meters fast freestyle/25 meters easy, 25
Now we will increase the number of repetitions in strength training. You should choose a weight that becomes challenging after 15-20 reps, but always ensure that you never go to your limit.
400 m | 4x variable on / 1 min easy | 4x variable on / 0 min easy | 8x variable on / 1 min easy + 7 more steps
400 m warm-up swim 4x50 m legs with board: 25 m freestyle kick at sprint / 25 m legs of choice at a comfortable pace.
30 min @ 75% | 8x 0 min on / 1 min easy | 5 min @ 70% | 8x 1 min on / 2 min easy + 1 more step
The goal is to optimize fat metabolism and to train motor skills with the strides while activating the "fast" muscle fibers without producing too much lactate.
16 min @ 60% | Ramp from 60% to 85% | 5 min @ 50% | 10x 1 min on / 1 min easy + 5 more steps
Training Goal: Introduction to HIIT training. The aim is to increase your VO2max.
Perform a 30-minute mobility/Blackroll session. Warm up with a mobility routine focusing on: - Hip flexors - Gluteus/Buttocks - Hamstrings - Achilles tendon + Calf - Ankles - Lower back - Shoulders - Chest muscles Following the mobility, en
Ramp from 55% to 75% | Ramp from 75% to 55% | Ramp from 55% to 75% | Ramp from 75% to 55% + 2 more steps
This workout comes directly from the training plan.
15 min @ 75% | 7x 1 min on / 1 min easy | 5 min @ 70% | 7x 1 min on / 2 min easy + 1 more step
The goal of the 200m intervals is to improve your short-distance performance and enhance anaerobic capacity.
400 m | 4x variable on / 1 min easy | 4x variable on / 0 min easy | 100 m + 10 more steps
400m warm-up swim 4x50m - 2x Single-arm Freestyle with static arm, plus backstroke touch, rest 30 seconds.
Now we will increase the number of repetitions in strength training. You should choose a weight that becomes challenging after 15-20 reps, but always ensure that you never reach your limit.
50 min @ 70%
This run primarily serves to activate and is intentionally run at a relaxed pace in the lower GA1 zone.
Ramp from 50% to 60% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 4 more steps
MIT - SweetSpot Training: 3x10 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.
500 m | 8x variable on / 0 min easy | 100 m | 10x variable on / 0 min easy + 3 more steps
500 meters warm-up swim Eight repetitions of 50 meters, alternating between fast and relaxed.
80 min @ 75% | 20 min @ 85%
Calm base run with final acceleration This run primarily serves to optimize fat metabolism, as well as to finalize the development of pace endurance.
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.