Wow your 400m - 800m times says it all to be honest with you. Going by your 400m time you should be well under the 2 minute barrier at the 800m. I would say 1:55 - 2:00 you should be capable of. I would say get some more steady runs out of yourself and you should see your 800m time tumble down!
Derm, you should easily get sub-45 min for 10k. Your aim should be sub-44 minutes. Try and do the first 5k in 22 minutes and the 2nd 5k quicker.
To be honest, RW programs, Daniels programs... they are all good programs, but your body may not agree with them. Take down usefull information, but don't set your training exactly how they plan it out, it must be to suit yourself, even Daniels states this.