If you want to try a treadmill work out that will leave you feeling like you got hit by a train at the end of 45 minutes, I have the plan for you!
Since the treadmills here are in kph instead of mph, I'm not going to give you exact speeds - plus what is fast to me might be extremely slow to you or vice versa. So just follow along with whatever feels right for your ability. I know you can do it in your nice cushy air-conditioned gym with TVs and fun magazines to read, etc - cause I did it at my gym staring at a wall with no A/C! No excuses!
On the sprints you need to really push it or you won't get the full benefit of this work out. Your tempo pace should be on the quick side of your basic pace for long runs. Jog is slower for recovery, but you want to still be moving at a reasonable pace.
0-3 warm up - steady jog
3-5 tempo run - normal pace
5-5:45 - sprint
5:45-6:45 - tempo pace
6:45-7:30 - sprint
7:30-8:30 - tempo pace
8:30-9:15 - sprint
9:15 - 10:15 - tempo pace
10:15 - 11:00 - sprint
11 - 12 - Tempo pace
12-14 - jog to recover - just a bit slower than tempo pace, not too slow though
14-14:45 - tempo pace at 5% incline
14:45-15:45 - back to 0% incline, tempo pace
15:45 - 16:30 - incline 5% tempo pace
16:30-17:30 back to 0% incline, tempo pace
17:30-18:15 incline 5% tempo pace
18:15-19:15 back to 0% incline, tempo pace
19:15-20 incline 5% tempo pace
20-21 back to 0% incline, tempo pace
21-24 -recovery jog
Repeat the whole thing from minutes 5-24 and then you are done!