I can run top speed for like 1 minute of
Use a treadmill and set it to target heartrate. (180-170) for young people and holdit for a safe amount of time. 20 mins, then 30, and move up. Continuing this will let you hold it for longer and you will find you can go faster with the same heart rate. Also use some incline, it will keep you at safe speeds and add a little more work and less sprint.