I have been following the 80/20 Running Maintenance Level 2 plans and it’s been going great. I recently started running with a group once a week on day 1 of the program which is generally a farkel or similar. Since this type of workout isn’t really well suited for a group run, I switched around my day 1 and day 2 (foundational run) workouts. The problem I’m finding though is that the Level 2 effort for that the foundational run calls for leaves me quite a bit below the pack. Is there a good way to modify the plan to do a weekly level 3 30-40 min run?
I would recommend replacing one your moderate/high intensity run sessions with the group run. You don’t need to do the workout on your schedule, but will get a high intensity workout with the group, and won’t have you running your easier sessions too hard.