I want to start running one hill rep session a week to improve my fitness. This is part of my training programme for the Dublin Marathon in October - I'm not going to run hill races.
There are two good places near where I live for this. Both are on roads. One is a valley with a hill about 150m down to the bottom, then the same distance up again. The gradient would be between 1:12 and 1:15. I can run up the hill, turn round, then jog/recover down and run up the other side.
The other hill is much steeper - between 1:5 or 1:7, but about the same length.
Which would be a better session - running fast (5k pace) up the less steep hill or running slowly (marathon pace) up the steep one?