We do hill workouts each week, on Thursdays. As you can see, it is a progressive workout, where we add more and more hill repeats and encourage you to focus on the uphill running.
Thursday: Warmup, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cooldown. At bottom of hill, try four times 150 yards, jog back to the start. Keep the strideouts relaxed. Then, a nice cooldown.