What kind of regular interval workouts would indicate fitness to run a 9:40 steeple? I haven't run steeple before but have OK credentials, a 4:45 indoor mile in early January, a 9:10 indoor 3K in late January, and a 15:50 5K in late February. Ok training since then, more strength than speed due to some hamstring issues, but hurdle training has been alright, only been really training for a week. 1 really solid lead leg, other leg is OK but approach is weak, water barriers feel fine but I am rather short (5'5 man). Done 200s this week in around 35-36 comfortable over hurdles.
Also, what kind of strength training should I do? I've been doing calisthenics because I don't have a regimented strength program at my school, but I would like to get into one for the next few weeks if I'm going to pursue steeple. I've incorporated yoga for hip flexibility and such. I was thinking more plyometric style maneuvers like box jumps, depth jumps, and hip thrusts.
55mpw 17yo HS 5'5
XC 5K 16:47