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Rockstar Games
RE: Which is easier, getting a sprinter to become an OK distance runner, or getting a distance runner to become an OK sprinter?
Of course a 30:00 guy can run 12.5 for a FAT 100m. To run 30:00 you need to be reasonably fast anyway (14:20, 8:20, 3:55 at 5000m, 3000m and 1500m most likely). After a couple practice with starting blocks and sprint workouts he should be able to do it.

12.5 is a lot better than sub 5 I think. Any reasonable healthy male that is willing to train can run sub 5 in my opinion.

An endurance based guy will have more relative success at sprint than vice versa. But each of them will be crushed by a specialist, no doubt. Imagine Bekele at a 100m Olympic final or Michael Johnson in the Olympic 10km.

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