Ease into speedwork by decreasing tempo distance with increasing speed until you are hitting close to max v. For example, run 200 tempos, then slightly quicker 150s, then quicker 100s and so on. A sort of long to short approach. And keep up the easy paced longer tempo efforts for aerobic base/recovery.
I find dynamic circuits using body weight or light weights are better than max strength heavy lifts. For example, a set of squat thrusts, abs and press ups is better than developing whole body strength via olympic lifts.