Now, if you're trying to improve your pace, you should count on running at 3-4 times per week. Use at least 3 of those times on a treadmill to become more consistent. You should realize that the longer you're able to run (on a treadmill or outside) the more consistent you'll become. So be sure that you're putting enough time in.

Now, if you're trying to make your pace more consistent, try this workout: Start by running comfortable (not too fast or slow) for a mile, and track your time. While you're running, pay close attention to how you feel at that pace, especially how hard and fast you're breathing. Think of your level of effort on a scale of 1-10, where level one is hardly moving and 10 is an all-out sprint. You should be running at about level 6 or 7, depending on your fitness level. If you're accustomed to running, you should aim for a 7. If you're transitioning from walking to running, a 5 or 6 is fine for now. Once you've completed the first mile, run a second mile and try to stay at the same pace using your effort level as a gauge.

It is much easier to practice consistent pacing on a track, where the distances are clearly marked. However, you can watch your treadmill as it measure your distance. Do 4 miles, each with a quarter mile recovery run in between (a slow, steady pace). Also, practice running laps at different speeds- go easy, moderate, and fast- to get a sense of what your natural pace is at a range of effort levels.

The best way to keep from going out too hard is to practice negative splits, which simply means running a little faster the last half of your run than you run the first half. These allow you to work on conserving enough energy early on to speed it up toward the end. Try to take off just two or three seconds on the last leg of your usual route or the last 600 to 400 meters of a mile track workout.

Another option to help you make your pace consistent is joining a running group. Running groups are usually divided into different pace groups, so you can run with others your speed who will help hold you to that optimum pace. As long as you stick with the group, you're probably running the pace you want. You can even find "running groups" on treadmills at your local gym. Usually, there's a trainer there who will guide you as to what pace your should program into the treadmill. And finally, some runners use a heart rate monitor to measure their intensity and help them maintain it. There are many running products also help you pace yourself by tracking your speed and distance.