Shaun C Thompson wrote:
Im a 4:46 miler, 9:32 3k... (i ran 11:14 the first time).. so how should I train??
Once your technique is reasonable and you've had some practice, you should be aiming for 10:30 - maybe even 10:15 - without needing to get fitter. You just need to find maybe 15min extra on 2-3 sessions each week.
First, work on some basic hurdle drills in your warmup to each session. Set the hurdles a notch or two lower than competition height while learning.
Then, progress to putting out half a dozen hurdles and doing 4-6 100m strides. This actually takes work and beats you up a bit, so don't expect to do a huge volume of work afterwards - if you were going to do 10x400, you might just make it 8 after some hurdling. I would suggest to cross no more than 25 hurdles in any one session.
For the water jump, move a wooden barrier onto the grass and practice running over it there. Foot on top and drive off forwards. There's less drop on grass so less impact, and you can do half a dozen good "water jumps" in training without banging your joints. Take it VERY easy the next day.
When you feel your hurdling isn't too bad, you can stick a few hurdles out in lane 2 or 3, and take in a few hurdles on an interval workout. If you can find someone slower to work out with, run with them and swing out into lane 2-3 and take in the odd hurdle.
The tricky part is learning to hurdle efficiently at the slow (80+ sec/lap) pace you're aiming for. You want to be able to do a "steady run" over hurdles