Thanks all for the responses, I feel like I understand the intent of the workout better now.
Here’s a route I came up with that I think is close to the right level of hilly based on what y’all have said.
https://www.strava.com/segments/17542922
That’s about 340′ per mile, adding ups and downs. So about 4 laps of that gets me to 7 miles. And –bonus– I get to run on my local volcano 🙂