TREADMILLS
Before using any training equipment, make sure you stretch and warm up.
If  your treadmill is in the basement, use a fan to create a breeze.
Keep a water bottle handy so you can drink on the run. Try hanging it from one of the hand rails to keep your hands free.
Make sure you are well versed in using the product especially the emergency cut-off switch.
To get the maximum effectiveness from the treadmill during walking or running, DO NOT use the handrails for support while exercising.
Use the handrails only in an emergency.
When running on the treadmill, add 2% grade for wind resistance.
One nice thing about a treadmill is that you can adjust the intensity of your workout by either increasing the speed, increasing the incline, or doing both.
Here's a non-specific workout for the treadmill:
After warming up, run (at a high speed) for 3-5 minutes. Jog (recover pace) for the same amount of time.
Increase the incline and run 3-5 minutes. Then jog the same amount of time.
Repeat this as often as needed.
Create a circuit training program incorporating the treadmill. For example, I have a Soloflex and a treadmill in my weight room. I'll bench press, run 1/4 mile, get on the stepper, run a 1/4 mile, military press, run 1/4 mile, arm curl, run a 1/4 mile, etc.
Use the treadmill for hill training. Here's a program:
After warming up, run (at a speed no slower than 1 minute slower than your 5K race pace) at 4%  grade for 1/4 mile.
Recover to zero grade running at the same pace.
Repeat the 4%t grade for 1/4 mile.
Then run two repeats at 5 % and two repeats at 6% grade with the appropriate recovery at zero grade run between each repeat.
When completed, easy jog for approximately 1/2 mile.
If you are using a treadmill at a health club and there is a time limit for use of the treadmill, after completing your workout, try the recovery phase of your workout in the pool or bicycling.