Use a treadmill workout to mix things up, make the best use of your time or to keep up your running schedule when the weather makes running outside impossible. Start with a few easy runs on the machine before you start more demanding workouts so your body is able to adjust to the treadmill and so that you can familiarize yourself with the treadmill's settings. Always consult a health care professional before trying a new workout.
Speed Workout
Use a treadmill workout that will help you gain speed. Run a 1/4 mile at an easy pace. Then, pick up the pace so you are going about 20 seconds slower than your best 10k, or 6.3-mile pace for a 1/4 mile. Follow that with a 1/4 mile at your best 5k, or 3.2-mile race pace. Perform four sets.
Pyramid Workout
Have a bit of fun with a pyramid workout on a treadmill. Warm up and then run at a steady pace on three different inclines -- 4, 5 and 6 percent. Allot one minute for each. Remove the incline to recover for three minutes. Keep a steady pace for the next three one-minute incline levels. Do 5, 6 and 7 percent. Recover again for three minutes before performing steady-pace runs at 6, 7 and 8 percent inclines for one minute each. Recover for three minutes. On your fourth set, use inclines of 7, 6 and 5 percent for a minute each. Recover again for three minutes. On your final set, run for one minute on each 6, 5 and 4 percent inclines. Recover for three minutes and do a cool-down.
Triathlon Workout
Choose a treadmill for a running workout -- or even several -- if you are training for a triathlon. A treadmill will help you keep to your workout schedule if it's too dark to run in the winter when you've got the time or if the weather is awful. Treadmills are also useful as you build up to a new distance during base training because they have a softer surface than the ground. That reduces the impact and makes things easier on your knees. Setting the pace on a treadmill helps you gain consistency as well. It's best to use a slight incline as you run because the ground you'll do your race on is seldom flat. However, don't depend on the treadmill for each workout if you can help it. The biomechanics on the treadmill are a bit different than when you run outside because the ground moves from beneath you as opposed to you pushing against it to propel yourself forward. Since your race is outside, you need to get used to weather conditions, such as wind, and variables like hills as well.
Barefoot Workout
If you are a barefoot runner and want to use a treadmill, you'll need to check with the management at your workout center for any restrictions or regulations -- or have your own treadmill at home. If you are just starting out as a barefoot runner, increase your treadmill workout time in small increments as the weeks go by. Also, go just a few miles per hour and don't use an incline for your first month. When you do step up your running workout, increase your distance before you increase your speed.
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