[Reach]

I just play like, one moderately difficult song to warm up.

To practice speed I just only play hard stuff and kill my arms. Play like NVLM stuff and anything else that requires high speed and endurance and go for the burn. It doesn't take very long since the files are so hard, but just play until your arms are too tired to play and then call it quits for the day. Fastest way to build up endurance and speed IMO.