I did this workout on a treadmill using 3% to 9.2% incline (level 12 hill profile) and 7.2 km/h (4.5 mph) speed. This was pretty hard, so I had to take a 1 minute rest after 10 minutes. Hopefully this will teach my brain not to freak out when my muscles are working hard and my heart rate is high. I hope that this helps me to push through the discomfort in my races when I am getting tired.
I’ll try to alternate between hills and speed work once a week over the next while. It’s convenient that there’s a reasonably good treadmill at work which I have access to 24/7 when I am here. I also have a track a two-minute walk away from my house. No excuse to avoid hills and speedwork.