Hittade nedan på ett annat forum, men jag antar att det är infon du letar efter:
From "The Competitive Runner’s Handbook":
Long hill repeats - Grade of 5-8% (3-4 degrees). Long enough to take 2-5 minutes (about 1/4-1/2 mile) at your 5-10k race intensity (not race pace since paces are slower going uphill). Depending on level of ability and conditioning, run 3 (novice) to 8 (advanced) repeats. Good for building strength and endurance for longer distance racing, such as HM and marathon.
Short hill repeats - Grade of 10-15% (7-9 degrees). Should take 30-90 seconds at 5-10k race intensity. Run 4 (novice) to 10 (advanced) repeats. Good for improving form, strength, speed, especially when preparing for 5-10k racing....similar to repetitions or power intervals (faster than VO2max intervals) on a track with added strength benefits.
