Kenyan-style hill reps

[runnerinwilmnc]

This article ( http://runningtimes.com/Print.aspx?articleID=5815 ) speaks about Kenyan-style hill reps. It seems this might be a good way to build strength and even speed without putting a lot of stress on the body. If I wanted to include this once a week, when would be a good time to start? Is it possible to include this in the base phase, especially if the uphill sections are supposed to be run "fast but relaxed", as the article says? By the way, where I live it can be hard to find hills, so I might do this on the treadmill. What would be a good effort to try for? Would an effort just below lactate threshold be good and constitute a "fast but relaxed" effort for each 30-60 second uphill run? Thanks.

[GTF]

Looking at the article, it appears that all the answers are right there.