I ran a 6:40-minute pace with a time of 1:40 on the quarter mile on a treadmill.  The pace was at 6:04 for approximately 65% of the time.  Treadmill: Run: .25 mi (Speed: 9.9 with a 1 minute and 32 second improvement for the pace from the previous quarter mile run) 

My warm-up routine was implemented with a speed of 1.9, 2.9, 3.9, 4.9, 5.9, 6.9, 7.9, and 8.9 on a treadmill for each speed for 1 minute and 15 seconds with 1-minute break to 15-minute break inserted in-between each change of the speed.  There was a 45-55-minute break before I ran the quarter mile.  Before I worked with the various speeds on a treadmill, I performed warm-up exercises in less than 3 minutes.