HOW CAN I UPDATE MY MAC PRO EARLY 2009 OSX EL CAPITAL 10.11???

As far as 10.11 goes your only choice is 11.11.6

https://itunes.apple.com/app/os-x-el-capitan/id1147835434?ls=1&mt=12

But there is also 10.12.6 &10.13.6...

https://itunes.apple.com/us/app/macos-sierra/id1127487414?ls=1&mt=12

Fix for 10.12 createinstallmedia "not a v… - Apple Community

Fix for 10.12 createinstallmedia "not a v… - Apple Community

macOS High Sierra - Technical Specifications

General Requirements

• OS X 10.8 or later
• 2GB of memory
• 14.3GB of available storage to perform upgrade*
• Some features require an Apple ID; terms apply.
• Some features require a compatible Internet service provider; fees may apply.

Mac Hardware Requirements

For details about your Mac model, click the Apple icon at the top left of your screen, choose About This Mac. These Mac models are compatible with macOS High Sierra:

• MacBook (Late 2009 or newer)
• MacBook Pro (Mid 2010 or newer)
• MacBook Air (Late 2010 or newer)
• Mac mini (Mid 2010 or newer)
• iMac (Late 2009 or newer)
• Mac Pro (Mid 2010 or newer)

macOS High Sierra - Technical Specifications

https://itunes.apple.com/app/macos-high-sierra/id1246284741?mt=12