http://www.endurancecorner.com/What_does_it_take_finish

FWIW,

 

   I would say his minimum for a flat race might be a little low. I was running 25 minute 5ks and my FTP was 2.7 watts/kg training 10-16 hours a week and I barely finished my "flat" race. Respect the distance. It is very disheartening to see perfectly fit athletes laying in the fetal position waiting to be picked up by an ambulance.