I tell you I ran hills all winter on my gym treadmill and it did me the world of good. I recently ran the race with undulating terrain and I must say it has paid off as I overtook many runners up the hills, some of them quite steep. On treadmill I start off at 0% incline and slow jog of maybe 9km/h and every minute increase the incline. By minute 10 when I am doing it at 10% it's hard. I stop at 10%. I repeat this whole thing 2,3 times with a few minutes slow jog in between for recovery.
