Now that I am getting older (nearly 60), and have torn cartilage in my knees (Injury in class (jumping kicks) ended my training) I do not run any more.
However, these are the drills that I do, Daily.
I begin with a 30 minute bike ride on my stationary bike. This helps to burn the sugar in the blood and get the body ready.
I take a 2 foot piece of 2X4. With it I do leg exercises, and knuckle push ups, balance drills one foot on the board and slow kicks.
I do squats with a barbell on my shoulders, half not full, heels on the board as it takes stress of my knees...
Then Barbell still on shoulders, toes on the board Standing lifts, toes in and toes out.
Then heels outside the board, and weight on the shoulders, and kiba dache.
Then Kiba-Dache while raising the weight over my head, and hold.
Push Ups with knuckles on the board.
Then I stand with one end of the barbell on the board and sweep it off the board using the bottom of the foot. Holding the top of the bar of course. Alternating each leg
Then I do shin kicks into the bar, end resting on the board. I have 1 foot in the center wrapped to cushion it when I put it on my shoulders, and protect the shins.
Then I do standard curls and presses with the weight.
I Then take my dumb bells, and do punching. These are 6.6 pounds or 3 kilos each.
Blocking drills with the weights.
Then I stand on my board along its length, and raise one leg as far as I can and point my toe, Then heel. Often I try to circle the door knob. If I am feeling especially weak I wear ankle weights while doing this. Hands on thips.
Then to the side, and switch legs.
Then I take the bar and with toes on the board, stretch down. Hold, back straight, tighten and release the leg muscles, trying to put the bar on the floor, chin up all the time.
Then with heels on the board, I pull the bar hard into my stomach, back straight.
Then one of my favorites. I stand on the floor, arms straight down and slowly raise the bar at arms length out in front and over my head and as far back as I can, then lower. I try for 30 seconds each way. Going slow. I do this for shoulders and back. Concentrating on back muscles.
Then I take and raise the bar chest high, and push it out to the side. Vertical. Then back and repeat the other side.
Then I circle it. Left hand up, right hand down and repeat.
Then I usually put on ankle weights, and do front high kicks, back kicks and side kicks. Then hold my hands out straight and kick the palms, then arms out to the side and kick the palms from a circular pattern, Right foot to Left hand.
I will then grip the bar vertically, and slowly raise it as high as I can and lower it back down.
Then Lie on the floor, legs straight and slowly raise them 90 degrees or heels pointing straight up. Slowly raise the hips off the floor pointing the heels up. Then lower the heels almost to the ground (10 seconds) and repeat.
Then when raising the heels, spread the feet as far as possible, then cross and repeat 10 times. then lower the heels almost to the ground.
Then with toes pointed straight up, pound the stomach and chest area with my fists for one minute. Spread my legs for one minute, then back together.
This warms me up.

When you are winded in sparring, It proves that your conditioning is poor, and needs working on. I find yoga is the best for strengthening and teaching your body to use oxygen properly. It will help you recover faster. Yoga was originally used to tune the body for combat, hence the names of the poses.
You also need to workout on the road, Running two, three or more miles a day when your body can take more load.
Most people jog when they run. This is not good. They pound all their weight on their knees. No wonder they have problems. When you run you float across the ground, faster is better, I find the best thing is to mark your distance so you know exactly how long to run. Distance is key and also how much effort you put out, Running hard not long and slow... Three miles not less is the ideal, you do not need more it is found that if you run longer you gain very little. When you run, you should run nearly as hard as you can until you can't go any longer (How would you feel if being chased by a big dog? Run that way). Then walk until you catch your breath.
When your heart rate is back to normal, run again as hard as you can, this is as much mental as physical.
You will know that you are fast enough when you hear the wind rushing past your ears. If you can't hear the wind try harder, you are not going fast enough. Remember, think of it as though a big dog is chasing you, or that you are trying to rescue a child, or any loved one from being hit by a car use something like that. The other thing that works for some is to run at 7/8ths your total ability. Kind of like taking a deep breath and letting a little out. You can go further.
Running gets the heart pumping.
For the beginner.
It is vital when you are beginning, you must let your heart rate fall to normal before beginning the next exercise.
The reason for this is that it teaches your body that it must recover immediately and it usually does.
You will find that between rounds, your heart rate will almost immediately fall to normal, you will recover instantly. You will be ready for the next round if there is one.
I found that after fighting everyone in the school I would be ready to start again. It is a yoga trick I learned some 40 years ago that really works.
However my all time favorite conditioning drill is a jump-rope. I used to jump as fast as I could for 5 to 15 minutes every night. This greatly improves your foot speed and your balance, your calf muscles, your abdomen, all your muscles benefit.
Next close your eyes and jump, this improves your balance greatly but also your awareness.
Next jump for one minute on one foot then change to the other, this helps build calf muscles, and jumping skill. These muscles really need to be burned to get benefit.
It is vital to go as fast as possible. Remember, you fight like you train. If you are not serious, you will be defeated. This could mean your or someone else's death.
I always found it more beneficial to consider that I was rescuing someone else. If you train this way, when you spar, it is amazing how your opponents will fall away. Ask your Sensei about his training, you may find the same story.

These are basics and should be only done after a proper warm up.

PUSH-UPS:
These are the best hand and wrist conditioning exercise. I love push-ups on the first two knuckles. Do push ups to failure in each set.
                    

• Put your hands shoulder width apart, keep your legs shoulder width apart and hips straight. Bring your chest to the floor and push up. Do not allow the chest to touch the floor. Use back muscles. Elbows close to body. Fists facing inward. Do as many as possible in two minutes, perfect form only, use your arms not your body. Think about your back muscles. Concentrate on your knuckles into the ground when pushing up. Make sure you come down twice as slow as you go up. Try counting up 1,2 down 3,4,5,6
  . If you run out of strength stay in position and press. Soon you will be able to do them easily. Another method of learning to do Push-ups is to use your knees as the fulcrum.
  When I used to take my breaks at work I would go and do push-ups. I would go where no one would see me and do 50 push ups and go back to work.
  A follow up drill that is another of my favorites, is to get in a Sanchin stance and press against the wall as hard as I could with my knuckles at about 60% of impact distance. Starting for 6 seconds and working up to one minute. You will be amazed as to how it improves your hitting power. Concentrate on the heel of the back foot, not the knuckle, this is the key to hard hitting.
  
• Do not touch the floor!
• Next, Finger tip push-ups, If you can not do them. Start on the knees do 10 rest do 10 more until you can do 50 with no rest..
  
• Next, Knuckle push-ups hands facing toward feet.
  
• Next, hands flat under chest, Kanku position place thumbs and finger tips together under chest, works triceps.
  
• Next, clap your hands together between each push-up.
  
• Next, hold position for 6 seconds, then raise, hold 6 seconds, raise hold for 6 seconds, raise to top hold 6 seconds repeat downwards.
• Power in hitting depends not on your strength. But it is the way, you throw your blows.

  SIT-UPS / ABDOMINALS:
  Much is written about abdominal exercises. This is my little bit. First, I suggest isometrics. Do this by laying across a bench or chair. Hold your body straight for one minute. If you can't make a minute do 6 seconds. Hands at your sides, point your heels. Must be done daily. It strengthens the muscles, and teaches your body how to strengthen when needed.
  Traditional Sit-ups I know what they say about them, and it is all bad. I think it is bad because all the work is concentrated on the front of the body without an equal amount being placed on the back. I find them to be far better than crunches. I point my heels and stretch at the end with my back straight, then do it with the twist at the end stretching one leg or the other. Traditional sit-ups emphasize sitting up rather than merely pulling your sternum down to meet your pelvis. The action of the Psoas muscles, which run from the lower back around to the front of the thighs, is to pull the thighs closer to the torso. This action is the major component in sitting up. Because of this, sit-ups primarily engage the Psoas making them inefficient at exercising your abdominals. This is because only the first third works the stomach, more importantly, they also grind the vertebrae in your lower back. They're inefficient because the Psoas work best when the legs are close to straight (as they are when doing sit-ups), so for most of the sit-up the Psoas are doing most of the work and the abdominals are just stabilizing. If you do them concentrate on pointing the heels throughout the exercise. I found that if I place my feet on a chair, then raise my hips before doing them helps isolate the abdominals and I can work to failure better. Putting the thighs at a right angle to the torso to begin with means that the psoas can't pull it any further, so all of the stress is placed on the abdominals.
  Sit-ups also strengthen and guard the vertebrae in your lower back. This is because to work the abdominals effectively you are trying to make the lower back round, but tension in the Psoas encourages the lower back move into an exaggerated arch. The result is the infamous "disc pepper grinder" effect that helps give you chronic lower back pain in later life.
  

• Put your fists straight back of your head, raise feet 6", sit-up, bring heels to buttocks, wrap arms around knees, return down but do not let the feet touch the ground. 2 minutes.
  
• Lift legs hold 6" off floor, pound stomach 1 minute, spread legs pound stomach 1 minute, back to center repeat 3 times.
  
• Crunches, lay on floor, bend legs, raise feet off floor, cross ankles, raise shoulders, punch between legs 100 times. Do not let shoulders touch floor.
  
• Lay on floor, lift the legs up 6", hold 6 seconds, raise 60 degrees, hold 6 seconds, straight up 90 degrees, hold 6 seconds, legs straight all the time. and sit-up, touching the toes 20 times. Slowly lower legs to floor. Feel the muscles burn. (30 seconds to lower)
  
  TRUNK TWISTING:
  
• Standing up put the feet shoulder width apart, twist your hips. Look behind you each time. fists shoulder height. Do not swing arms to help.
  
  STRADDLE HOPS / RABBIT HOPS:
  
• Standing up, put your fists and arms in front and feet together. Hop both feet to spread out, at the same time bring hands up over the head clap hands.
  
• Squat down on the balls of feet, hands behind back, hop up and down 30 seconds, work up to 2 minutes.
  
  JUMPING JACKS:
  
• Standing up with the feet shoulder width apart and hands up in the air. Squat down and touch the hands to the floor. Then jump back to the beginning.
  
  HIP ROTATIONS:
  
• Get into the Kiba-Dache stance. Low as you can go. Put your hands on your hip. Rotate the hips as far as they will go, try not to move the hips, this strengthens the waist muscles. Counter clockwise and clockwise directions.
  
• Twenty Seven times each direction is a good amount to begin, work to 100. Start easy.
  
  RUNNING IN PLACE:
  
• Bring each knee up above the hip at a time, 2 minutes.
  
• Keeping the hands up shoulder height all the time, to train for defense.
  
• Jumping, ducking, and dodging can be added to help agility.
• Front kick 25 each leg.
  
  Additional flexibility exercises: Try to do daily.
• 1. Kick knees to shoulder 10 times each.
• 2. Kick leg forward as high as possible 10 times each side.
• 3. Kick leg to side 10 times as high as possible.
• 4. Stand on one leg Tsuru-ashi-tache (crane stance) other foot at knee, 1 minute each leg.
• 5. Stand Heiko-tachi (parallel stance) one arm out to side. Swing opposit leg up and palm kick hand. Repeat other side 10 times each.
• 6. Raise arm over head, palm forward, Kick palm 10 times each leg, switch hand repeat. 
• 7. Stand feet together, raise leg to side as far as possible, slowly swing to front, keeping leg straight. 10 times, each leg.
• 8. Sit on floor, legs straight, back straight, reach forward as far as possible, try to grasp toes, (knees for beginners) slowly pull chest to knees. 30 seconds build to 1 minute.
• 9. Turn over lay on floor, curl head back, place hands beside chest, slowly press chest off floor, hold 30 seconds, relax.
  
• 10. Yoga. Using yoga type stretches builds the stamina you need for combat. When you are able to recover almost immediately after a round and your opponent is not, and you can keep your strength longer, you will see the benefit of yoga. Yoga was developed to aid the strength of the soldier in battle.
  You must stretch before class, it allows you to train harder, you will feel less fatigue and muscle soreness later.
  

  Stance Training

• Nothing better for the legs than stance training. You need strong legs in Karate. Work on stances daily. Choose one stance every day. Take it and try to hold it for a minimum of one minute. Five is better. Make the stance deep. Do other things if you must, however, it is better to do nothing else because your mind will then concentrate on strengthening the legs and joints used in the stance. It will eventually make you stronger, and your form will be much better.

Key Benefits

• Benefit 1 Improves strength and flexibility.
• Benefit 2 Burns Fat, Muscles are the furnace of the body.
• Benefit 3 Improves flexibility, making workouts and sparring safer, giving you a greater range of motion for kicks.
• Benefit 4 Builds your stamina and rapid recovery during combat.