I've been doing it for about 3 months to improve my tennis speed. It depends on what your doing it for - probably for losing weight, just fine a hill, and sprint up it for 30 seconds, walk down and repeat for 30 minutes.
I do something as follows 3 times per week, but I mainly do it for speed, muscle endurance, and Vo2 improvement, not losing weight:
(1) Run 150-200 metres up moderate hill with ankle weights, walk down and repeat 10 times;
(2) Then I walk to nearby tennis court, and run side to side with ankle weights, lunging at end of motion into crounched position for a minute; repeat 6 times.
(3) then Sprint forwards and then backwards across 2 tennis court 4 times; repeat 4 times.
(4) Some other mobility exercises and other tennis circuits
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