I do hill sprints once per week. They interfere badly with strength work, but I do them anyway because they are fun.
My hill is about 100 yards long and only rises 30 or 40 feet, not steep. I run it once at a jog, once at a slow run, once at a little under max speed, and sometimes once more with a fast-ish pace still in control. Rest is just the walk back down. Warmup and cooldown are the 1 mile walk from home to the hill.
My recovery sucks since I'm 47, weak, and on a cut. I can do this tiny bit of running and be ready to squat 2 days later.