I am starting to get into the technical swing of training for steeple this spring. my goal is to run sub-9 (PR 9:11). I'm not completely sure how to handle weight training and flexibility stuff. I've never been able to touch my toes but when it comes to hurdling I could be worse than I really am. My flat pr's are 14:30 5k and 8:25 3k. I feel like my steeple could be better considering I ran all my flat Pr's indoors while still doing base type training, only backing down the week of and week before the indoor national meet.
If there is anyone with insight, how do you break 9 in the event? better yet do you think I can? what do you think is the best approach, Strength/aerobic training or speed work/Mid distance?