If you answered yes to any of the questions in the title you should be running this pyramid workout on the treadmill:
Start with 10 minutes of easy running. You should be able to comfortably talk during this warmup.
After your warmup, set the treadmill pace to 40 seconds less (slower) than your 10k pace. Your 10k (6.2 miles) pace can be calculated using your most recent race or a goal pace. You will want to run this for 5 minutes.
Your next 5 minutes will be 30 seconds less (slower) than your 10k pace. You should feel somewhat tired and have a slightly faster breathing rate at this point, but still relatively comfortable.
Next, set the pace to 20 seconds less (slower) than your 10k pace. Hold this faster pace for 10 minutes. This should be more of a challenge, but still be a realistic feat.
After completing the fastest point of the workout, slow the speed back down to 30 seconds less (slower) than your 10k pace. This should help you recover and relax slightly.
For the next 5 minutes, drop the speed back down to your original 40 seconds less (slower) than you 10k pace. Your breathing should still be elevated as you begin to recover.
You have completed your first step to becoming more excited/physically fit/ warm /speedy. Conclude your workout with a 10 minute cooldown, again at a pace you can comfortably hold a conversation.
My workout settings (as an example):
10k Pace: 5:55
1. 10 min warmup
2. 5 minutes @ 6:35 min/mile
3. 5 minutes @ 6:25 min/mile
4. 10 minutes @ 6:15 min/mile
5. 5 minutes @ 6:25 min/mile
6. 5 minutes @ 6:35 min/mile
7. 10 min cooldown

If you run this workout enough (and are lucky) you can be fast as this kid.