Highly varied paces

It's because his paces are very "generic," and they can't cater to all runners perfectly.

I'm not 100% sure on this but my guess is that Daniels plots perfomance on a very linear rate. For a rough example:,

400: 50

800: 55 (1:50)

1600: 60 (4:00)

3200: 65 (8:40)

More or less that's how it should be, but not every runs like this. Some may have less speed, some may have more endurance, some have both. All of these qualities effect the training intensities.

As for you, you probably have a little more speed then the average 19 minute 5k runner which in effect makes your 400m intervals feel easy, but at the same time you lack the endurance of the average 19 minute runner making your tempo runs feel tougher then what Daniels suggests.

Basically you're definately a under developed runner which you have already know. So keep the intervals comfortable even if they are faster then what he suggests and slow down your tempo runs to a more reasonable level. If done correctly the "internal load" will be no different then what the plan originally was aiming for. With the correct training, after several weeks, months, and years you'll start to even out making into his mold.

Thanks Ge,

This is largely what I figured. I come from a college soccer background so I think the shorter intervals are more in line with my former athletic work. I'll tone down the tempos and leave the reps where they are...thanks.