I got cut from my HS soccer team for not being fast enough. How do I become faster and get more stamina?

In the 100m sprint, I get 13 seconds and in a 2k run I got 7:57, and I'm wanting to show my coach she made a mistake, So I plan on joining the track team. And one thing, for the 2k run I got 7:57 and sprinted at the end and the next morning I felt a lot of pain having trouble running for more than 10 seconds. Any tips?

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