Run #9

Warm up

Set the incline to 4 or 5%.  Run 20-30 minutes at half-marathon pace.

Run #8

Warm up

Set the treadmill to a 2% incline.  
1 minute hard, 1 minute recovery
2 minutes hard, 2 minutes recovery
3, 3
2, 2 
1, 1 
2, 2 
3, 3
2, 2
1, 1

Run #7

Warm up: regular

Watch TV.  Keep a comfortable pace.  During commercials, bump up the pace.

Run #6

Warm up: 5 min - Start slow.  Increase speed regularly.

10 min - Hold pace.

Cool down: 5 min - Decrease speed regularly