Group 1: 3x300m hill + 1M tempo + 3x300m hill + 1M tempo

Group 2: 9x300m hill + 1M tempo (women) or 1.5M tempo (men)

Group 3: 12x300m hill + 1.5M tempo

All hills done in sets of three: easy - medium - hard ... "easy" pace at least equal to steady run pace, "medium" pace at least tempo effort, "hard" is fast but under control. Rest between is a continuous jog back to the start, also about 300m. Rest between end of hills and tempo run is just a brief intermission to get a little water, probably about 2-3min. Group 1's rest between the tempo and the next set of hills was the 300m jog back to the start of the hill. At the end of the workout listed, I had them do a shag jog for a couple mins, let them get their breath and their legs under them (maybe 5min total), then had them do a 45-60sec really hard fast effort on flat. Both the tempo and the fast finish part was on completely flat pavement.

Point of the workout is a good aerobic and strength workout on the hills, which took about 30min for the group doing 12x300m. Then to be able to run a hard race-pace level effort under fatigued conditions. Finally, the fast finish work was for the nueromuscular system to remember how to run fast under some fatigue. If athletes are too fatigued at this point for that long of an effort to be high quality, then some shorter sprints would be advised... perhaps 3x60-100m.