Sharpening for BIRC

[DSB]

I'm going to BIRC this year which is over 2k. I plan on doing a hybrid Pete Plan in the build up, and wanted peoples thoughts:

6 sessions a week (3 long, 3 interval based)
Long sessions will be 30min/10k low rate 2k+18pace
Interval sessions will be 2 speed, 1 endurance:

Speed:
8x500m 2r
4x1k 5R
5x750m 4R
Rugby Test
10x1min 1R

Endurance Speed:
5x1500m 5R
3x2k 5R
6x1k 1R

I plan on sharpening 6 weeks prior. I would appreciate any criticism of said plan, in case i've missed something obvious.

[jamesg]

The main aspect of sharpening is progression from endurance only, to AT work at just below race pace, to short sprints faster than race pace. The total amount of work per week decreases. This was shown in the Interactives.

The last three weeks of a Level 4, 5 day, 26 week schedule:
24 8x45s AN 4x13'UT1 4x4'TR 2x18'UT1 3x12'AT
25 3x1'AN 2X10'UT1 2x3'TR 2x9'UT1 1x10'AT
26 1x3'TR 2x8'UT1 3x1.5'AN 3x45sAN RACE

[JimS]

What are you doing at the moment? What's your fitness level? How have you been progressing lately?

[DSB]

What are you doing at the moment? What's your fitness level? How have you been progressing lately?

Have been doing 150-200k a month, mostly longer low-rate rows, a couple of PP intervals a week. Current fitness is 17:40 5k. Progressing on the longer distances. I recently did 10x500m 1R at 1:40.3 average, nearly killed me, so need to work on the anaerobic stuff. I was thinking that I could max my anaerobic system in 6 weeks, but could be wrong on that.

[JimS]

What are you doing at the moment? What's your fitness level? How have you been progressing lately?

Have been doing 150-200k a month, mostly longer low-rate rows, a couple of PP intervals a week. Current fitness is 17:40 5k. Progressing on the longer distances. I recently did 10x500m 1R at 1:40.3 average, nearly killed me, so need to work on the anaerobic stuff. I was thinking that I could max my anaerobic system in 6 weeks, but could be wrong on that.

Then you seem to have a good plan. My only suggestion is that you only have 6 weeks. So don't mix up the intervals too much unless you know the exact pace you are going for. Stick with workouts you know the pacing for. That way you can make sure you get the right work for each workout.

[Robcunliffe]

How about considering the 'Polarized' approach, ie 80% at low intensity (75%MHR) and 20% at a mix of 2 or 3 min intervals of anaerobic and Tabata style (8 x 20 secs at max 10 secs rest.
Rob