You don't have enough lung capacity. My method may not be scientific, but it is effective and fast. That's how most troops practice. They sprint, rest and adjust, and then sprint, 400 m lap, 800 m lap, 1000 m lap. After the rush, measure your heart rate to see if it reaches the limit, and then rush after it drops. It depends on time. There is also coordination. If you practice what you are weak, you will be tired, but there are ways to be effective and not tired, but the effect is slow. No matter how you practice, you should strictly warm up and relax, pay attention to the method and time, and don't be lazy, otherwise you will have training injuries.