Run (Treadmill) 1:07:00  6.5 mi (10:18 / mi)
shoes: Nike 4.0 Magenta
Run 3: 60:00 hill fartlek run on the TM. You want to run flat/easy for the first and last 10:00. But for the middle 40:00, mix in random hills ranging from 2% - 8% and from 30 seconds (steeper hills) to 2:00 (less steep hills). Experiment with the pace on each hill but you want to work hard and still be able to resume easy pace on the flats between each hill. Meaning if you are so out of breath after the hill that you have to slow down, that was a little too hard. Of course your breathing/HR will stay elevated for awhile during the recovery portion but the point of this workout isn't just to gain hill running efficiency but also to improve your recovery time.
Note: For the shallower hills, you will probably want to speed up, while for the steeper hills, easy pace will probably suffice. But again you can’t go wrong on this one - just experiment. As long as you are tired at the end, you did it right :)
So, I tried to do this but I think I didn't make it hard enough. It was not as you described where I was tired. As you said, as long as you are tired, you did it right. I wasn't really that tired. :(
I did from :30 seconds to 2:00 min hills between 2% and 8% but I don't think I sped up enough. I think I need more specifics, how many sprints, incline and speed. Oh, well, good try!