First, chances are good that you haven't measured your abilities lately. Maybe you haven't been pushing yourself like you should be or maybe you're just not sure what to do to improve your speed. Either way, a treadmill can be a great asset to you. So the first thing to do is measure your current speed and heart rate when you're running (both on a treadmill and off if you're accustomed to running outside). Next, check to see whether you're holding on to the bars when you run on a treadmill or if you're running hands-free. You want to get to the point where you can run hands frees, so try to break yourself of the habit if you're still gripping the bars.

Now, it's quite likely that you usually warm up, then set a particular speed on your treadmill for the next 30 or so minutes and you just stick with that speed and incline. Or maybe you use one of the treadmill's programs, wherein the incline automatically changes at different point along the program's timeline, but your speed remains constant. Well, this is part of your problem. You're going to have a hard time improving your speed if you're not doing anything different to build new muscles. You need a challenge. You need to surprise your body each time you step onto the treadmill. And as you are able to surprise your body, you'll be building new muscles and allowing your body to increase speed. So how exactly do you do this?

Well, there are several options available to you. The first is a High Intensity Workout. This is done by choosing a treadmill setting that you can sustain for no more than one minute- something really tough that you wouldn't usually try to do. This setting will vary depending on your personal fitness. You just need to learn what your one-minute limit is. After one minute, you should feel as though you've just been chased by a bear. Next, after going all-out for 1 minute, go easy for 1-2 minutes at an easier pace. Then get ready to go full force again for another minute. You should complete this cycle (1 all-out effort followed by 1 recovery cycle) 5-8 times. Always remember to warm up for about 10 minutes, as well as cool down for 5-10 minutes.

Another way to improve your speed on a treadmill is to build your muscles by hill training. Hill training on a treadmill should focus on three basic types: (1) hills that are part of a longer training run; (2) long hill repeats or one long consistent hill workout run at slow and steady pace; (3) short hills run at a fast pace. As with all of these workouts, you should always warm up for about 10 minutes before you begin your hill workout. Here's an example of hill training that will help improve your speed: hill climbing.
This workout may be thought of as a mountain workout. After your warm-up, set the treadmill at between 5% and 8% elevation, depending on your experience and your mood that day. Run steadily at your chosen elevation level for between 2 and 12 miles. Your exact amount of mileage will also depend upon your experience and fitness level. Use your own judgment.