In Florida I have a few training practices that keep me ready for the hills. The sand on the beach (both soft and hard). Weightlifting. And Bridges, which I run on a regular basis. The bridge I run is on Beach Blvd and goes over the San Pablo river (Intercoastal waterway). And riding a bike against the headwinds around here is one hell of a workout.
There are two basic systems being worked during exercise: 1) Cardio system, the obvious one. 2) The Musculoskeletal system, the not so obvious one.
It's the musculoskeletal system that takes real time to build up for many activities, including running, cycling and hiking. And weightlifting is (IMO) crucial in developing the musculoskeletal system. I see runners all the time around here, many of them beginners, and their stride/form looks just awful as the fatigue; however, if you stop and talk to them you'll notice that they are not breathing all that hard and that's because they are not fatigued from cardio exertion, rather from various parts of their musculoskeletal system. The problem is that they still try and work thru it and that's when injuries happen and many of those injuries can take so long to heal.
Same is true for hikers. When they finish after a day of hiking, they are not complaining about pains in their cardio system, it's something in their musculoskeletal system.
P.S. There is one park I've learned about here in Jax that supposedly has hills and I plan on trying to do a run there real soon; I attempted to run it earlier in the year, but there were so many biting flies (super-big horse flies), so I only did a mile. It's called the
Theodore Roosevelt Area Trailhead; here's a map if any locals are interested: http://www.usatf.org/routes/view.asp?rID=918
http://www.nps.gov/timu/planyourvisi...l_trailmap.pdf