34 Minute, 3.65 Mile Treadmill Routine:

Time Speed
0-2 4.0
2-5 6.0
5-8 6.5
8-10 6.8
10-11 7.0
11-14 6.5
14-16 6.8
16-17 7.0
17-20 6.5
20-22 6.8
22-23 7.0
23-26 6.5
26-28 6.8
28-29 7.0
29-32 6.0
32-34 4.0
Total 3.65 miles

That’s 3 minutes at a manageable pace, 2 minutes at a harder pace, then 1 minute at a sprint.