Long Distance Build 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 Build Plan builds on the Base Plan. The goal remains to increase your VO2max, essentially making the engine bigger. However, these intervals will be longer and increasingly combined with Sweetspot and KA3 intervals. These workouts positively affect your lactate production rate by lowering it. It is particularly important during the high-intensity VO2max sessions that you perform them realistically, meaning not too intensely. Keep an eye on your heart rate; it should not be significantly above your threshold heart rate at the end of the intervals (5-8 beats/min is acceptable). Also, ensure adequate carbohydrate intake before and during these high-intensity sessions. Not every day is the same - on a stressful day, it may be necessary to adjust the intensity downwards during the session. This is perfectly fine and happens even to world-class athletes. The goal is always to complete the session "as best as possible." So it's better to do three blocks with reduced intensity than two blocks and then stop.
Furthermore, the body is gradually accustomed to the intensities of the Build phase, primarily through running in the form of finishing accelerations at the target marathon race pace, and the threshold speed will also be trained towards the end of the block. A half marathon is a suitable conclusion to the block. A) to slowly get used to the competition stress and race atmosphere, and B) to see how the training of the past weeks and months has worked.
As in the previous 12 weeks, the key is consistency. This should be ensured by consistently adhering to the 3-1,2-1 structure. So, training on Tue-Thu and Sat+Sun, with recovery on Mon+Fri.
Training logic and load
The build phase adds more specific stress while keeping enough easy work to preserve quality week after week. 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 152 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 4
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/yards warm-up swim, every third lap freestyle, 10x50 meters/yards technical drills: 1.&2.
From now on, we will increase the weight in strength training and reduce the number of repetitions.
400 m | 6x variable on / 1 min easy | 4x variable on / 1 min easy | 8x variable on / 1 min easy + 8 more steps
400m warm-up swim. 6x50m legs with board: 25m freestyle kick sprint/25m legs relaxed as desired.
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 at the end with the strides.
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 17 more steps
HIT Decrease Training: 5 x (1 min at 125% / 3 min at 108% of FTP) Perceived exertion: approx.
80 min @ 60%
Training goal: Base endurance sessions make up the largest part of triathlon training.
15 min @ 70% | 5x 1 min on / 2 min easy | 5 min @ 70% | 5x 1 min on / 2 min easy + 3 more steps
The goal of the hill runs is to improve your sub-distance performance and enhance anaerobic capacity.
200 m | 4x variable on / 0 min easy | 4x variable on / 0 min easy | 4x variable on / 0 min easy + 8 more steps
200m warm-up swim 4x50m single-arm butterfly with 15'' rest 4x50m (25m sculling + 25m freestyle) with 20'' rest 4x100m (25m touch + 25m freestyle + 25m backstroke touch + 25m freestyle) with 20'' rest 4x50m (25m progressive + 25m relaxed) w
From now on, we will increase the weight in strength training and reduce the number of repetitions.
50 min @ 75% | 5x 0 min on / 1 min easy
This run primarily serves to activate and at the end to perfect the running technique in a fatigued state with strides.
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 4 more steps
MIT - Sweet Spot 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 possible increase in fractional utilization.
1:30 h @ 75% | 20 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.
60 min @ 60%
Training goal: Base endurance sessions make up the largest part of triathlon training.
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.