I would like to improve my 3000m time. I am currently 21 years old and have a pb of 11:34, which might seem slow and I am aware this is not super fast but weirdly my vo2max and aerob capasity is really high compared to other athletes that run a lot faster than me with ease.
I think my hip flexors are quite weak due to somewhat "weird" hip mobility (I am very flexible if I rotate my leg outward, but limited if I stay parallel with my legs; I can't get my knee to my chest at all as an example).
Any ideas on training sesions I can do to improove? I am primarily a cross country skier in winter but like to improove my running ability in the 3000m and possibly the 5k too (pr is 21:17; also not fast). Training is consistent with about 600hours last season.