Yes, my races have been the RAT (32) Have finished 7th, 9th and 8th in the last 3 years but have got slightly faster each time. I still walked the vast majority of the hills. After the first attempt that nearly killed me I realised I had to focus on steps! I think there are over 1000 on the RAT route.
My 2 main sessions in the week were
1. Run 4 miles to a steep set of steps and do reps up these every week. Building up over the weeks until I could do 1000 steps in a session and then jog home.
2. Was running up and down the steepest field I could find making sure I worked on my fast hiking. Trying to run the whole RAT (unless you are an elite) will end up in a whole world of pain.
Too much talk of LT runs going on. My least favourite.
I'd also go with the 3, 4@LT, 2.
6 miles with 4x1200m was too icy and dark to get as fast as planned but made it in one piece. Off to Cardiff for the weekend so will be quite a low milage week. Hopefully won't be too hungover to give the parkrun a bash.
I wouldn't worry too much about hitting particular numbers I'd just do some training runs on routes that replicate the terrain.
I run a race on the Cornish coast path every year and try my best to find a hill that's a similar gradient and run up it a number of times once or twice a week.