What to do?

Question
Hi, i'm trying to get back into training for the track, wan't to do 400m, 800m and 1600m, i used to do it a bit in school, now 28 but not even near my peak yet.  Well i've been training on the treadmill for the last month, trying to build up smoe stamina again. Been doing 4-5 x 3min runs at 15-17 km/h pace. I have about 7 mins rest between each.  Think this is good training to start of with again ?  What could i do to build up speedwork ?

thanks.

Answer
Andy,
To prepare for this I start by getting an aerobic base.  I start with 15-30 minute runs 4 days a week.  Really working on increasing my aerobic capacity.  This will help in letting me stress my body come the shorter harder workouts.  
After a month or two of those, then I begin to incorporate sprint work 2 days and aerobic 3 days.  I do this for a month and then I go right at training for the events.  You really need that aerobic base first.  Don't worry about the 3 minute runs now.  That will come in time.  You won't need the long breaks (which are way too long for the training anyhow).  5 minute breaks maximum are suggested.  Get outside as soon as you can.  I don't prefer to run on the treadmill in this kind of training.  Some is okay when necessary.  I hope that this helps.  Best of luck.
Ryan