Long 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 long-distance preparation. The first weeks are aimed at re-entering 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 primarily work on getting you accustomed to the training volumes in running and establishing a tolerance for stress.
The structure of the plan is designed for consistency. You can recognize this by the 3-1,2-1 structure. This means training on Tuesday, Thursday, and Saturday + Sunday, with recovery on Monday and Friday.
You should definitely try 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 breaks, the risk of illness or injury increases significantly. This can lead to system breakdown and disrupt your consistency. However, with consistency comes performance! Therefore, it’s better to skip 1-2 sessions per week if your schedule doesn’t allow for it, and instead focus on completing 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 9
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.
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, with every third lap in normal position (NL). 10 rounds of 50 meters technique drills, with 20 seconds rest: 1st and 2nd round: 25 meters legs without board, then 25 meters freestyle.
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 / 0 min easy | 8x variable on / 0 min easy | 400 m + 7 more steps
400m warm-up swim 4x100m with snorkel and short fins: 50m push-off, 50m freestyle progressive; Rest: 20 seconds 8x50m freestyle at GA2 pace; Rest: 15 seconds 400m freestyle arms relaxed 8x100m freestyle at GA2 pace; Rest: 20 seconds 400m al
60 min @ 75% | 8x 0 min on / 1 min easy
The goal is to optimize fat metabolism and to perfect running technique in a fatigued state with the strides at the end.
Ramp from 50% to 70% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 9 more steps
HIT_IE Training. Duration 1h30 Main menu: 3x (7x40s/20s) HR: approx. >90% of HRmax Perceived exertion: 8-9 out of 10 Effect: Increase in VO2 flow rate through an intermittent switch between load and relief.
Perform a 30-minute mobility/Blackroll session. Warm up with a mobility routine focusing on: - Hip flexors - Gluteus/Buttock muscles - Hamstrings - Achilles tendon + Calf - Ankles - Lower back - Shoulders - Chest muscles Following the mobil
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.
15 min @ 75% | 10x 1 min on / 1 min easy | 5 min @ 70% | 10x 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 | 6x variable on / 1 min easy | 6x variable on / 0 min easy | 4x variable on / 0 min easy + 6 more steps
400 meters/yards warm-up of your choice, 6x50 meters/yards: 10 strokes at maximum effort, rest easy, pause: 30 seconds, 6x150 meters/yards freestyle arms with resistance shorts/parachute and finger paddles, pause: 20 seconds, 4x25 meters/ya
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.
45 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 - Sweet Spot Training: 3x15 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 possible increase in fractional utilization.
1:35 h @ 75% | 15 min @ 85%
Calm base run with final acceleration This run primarily serves to optimize fat metabolism, as well as to develop pace endurance towards the end.
400 m | 1x variable on / variable easy | 4x variable on / variable easy | 200 m + 5 more steps
7 x 400 meters: 1. 400 meters warm-up swim 2. 25 meters freestyle kick without a board (hands together), then 75 meters freestyle with 5 relaxed strokes.
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.