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That's when the treadmill calls my name.
Every treadmill is a little different and these numbers are just for reference. For our treadmill, the speed set on 6 is about a 10 minute mile while 8 is about a 7:30 minute mile. The idea is start slow and gradually warm up to a pace that is just slightly faster than your comfortable long distance pace. Then alternate between a minute of fast (very uncomfortable) and slow (catch your breath and recover). This could also be done walking instead of running. You might alternate between faster intervals of say a speed of 4.5 on the treadmill and then slower ones ones of 3.5.
If you don't have 30 minutes, shave off a minute from each warm up set, drop 2 fast/slow intervals, and then shave another minute of each cool down set. Now you have a 20 minute workout.
