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RE: Which is easier, getting a sprinter to become an OK distance runner, or getting a distance runner to become an OK sprinter?
As a distance runner I believe you can workout and get more explosive through hypertrophy or converting IIa and IIx fibers.

My vert started at 19 inches with a max vert of 24 after a year of lifting and plyos it got to 29.5 and 34 respectively. I think you could apply this to 100 meter performance as well.

I'd be shocked if 100% of distance runners couldn't run 12.5 after a year of explosive/power training.

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