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Lenny Leonard
RE: 2:05 to 2 flat 800
If you are truly a 16:00 5k guy, then you ought to be able to do it as long at you can run a 400m in around 54-flat or faster. If you can't do that, then add in some hill sprints and 800-200 meter reps into your training.

On race day, shoot for a 58 second opening lap. If you come in at 59-60, you are off pace.

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