Well if you want a workout that will be an important part of your trail prep for the year stairs have got to be at the top of the list and with that I recommend that you try fit the West Cliff stairs into your training somewhere, I did this workout this morning for the first time and…. OH WOW, what an awesome workout. How it started is that I needed to find a place to park so I could warmup before and cooldown after so decided on the JHB botannical gardens without measuring distance, it turned out to be a 4.5km warmup and cooldown which is good. I did 10 up and 10down repeats of the 120m +- 100 step drill and I felt great afterwards. In prep for those brutal Hennops mountains these steps or any others in fact must definitely be added to your training program. I know that I can be weak on the hills but adding this to my training will make me stronger than ever.
Another stair training workout I can recommend is the Ruimsig Stadium stairs, this includes the small stairs and big stairs.
Below is a link to a map of where the stairs are. The stairs go from Westclff Drive up to Woolston Rd.