Many runners dread hills and actively avoid them, which if you live in the SF Bay Area can be a rather difficult task. Running hills is a great way to build both speed and stamina, so you shouldn't avoid those hills especially if you're training for a race. It is rare to find a course that is completely free of incline. Don't worry if hills are hard to come by in your neck of the woods, I created a nice entry level hill workout for the treadmill. It is a basic workout — a slow climb and a slow descent. The gradual increase of incline will help you build your hill running stamina. Feel free to play around with the elements — speed, incline and duration — to make the workout work for you.
To see the hill treadmill run, just read more.