1)A favorite workout of mine is to do a set of 6-10 hill repeats for a set amount of time (1 min, 2 min, or even more depending on where you are with your training). Each rep, you mark where you finish and in order to keep going in the workout you have to run farther than you did the previous rep. If you don’t, the workout ends!
2)Begin with a simple set of 4×8 sec hill sprints on a moderately steep hill. Walk back down for your recovery. As you feel comfortable with this, add one or two reps a week until you get up to 10 total