GET THE RIGHT GEAR
Reduce injury risk
Speed work stresses muscles, especially your calves. The extra support given by compression gear (calf sleeves or tights) will help reduce the risk of injury.
Working on building your speed too soon after endurance training is also a recipe for injury. So make sure you’re fresh for this session and get plenty of rest before and after.
Rebuild with protein
Making muscular adaptations requires protein, so have a good whey/soy protein recovery supplement ready for when you finish the session. (Also check out the recipes on p99.)