I think recovery is one of the most neglected aspects of training.
For us normally guys. People who have work, family and other committments and don't have the money to massage every session.
I don't think you necessarily need to reduce intensity although the volume will have to be reduced.
The cool down after training is important.
After training session My cooldown, this includes recovery recovery methods, takes 2 hours.
Would if a tempo session 20 minutes at track, at home upto 60 minutes stretch specific ice massage or massaging (tended to be shins or plantar fascitis) and than relaxing bath or shower for about 15-20 minutes. My approach to this was more mental
After a speed session it would be similar on track, home and stretch if not a super intense session or yoga, ice massage insertion points of hamstring etc… Hot and cold shower for 15 minutes. Before I went to bed (being single I could do this) some heat cream on insertion points.
NOt sure if others agree but it worked for me.
Someone mention pool work. I only ran 3 times a week. 2 speed and 1 tempo.
Do weights the same day as your intense track sessions.
Just some things I have done.