How do I train to run a 5k with hills when there are no hills around?

I am hoping to do the Ecothon 5K at the Wilds in three weeks. I can do the distance and am currently doing 2 miles comfortably. I’ve run this race the past 3 years and I know it has killer hills. I’m out of shape this year and there are no hills around on which to train. Do I go out everyday to build a base and hope it will carry me on the hills? Should I split focus on speed? Or do I run the stadium steps to build up my quads? I’m afraid of speed workouts and steps due to an chronic IT band injury on my left. Would steps be bad?