Start light... It takes a long time for the body to go through the adaptive process. Start with overdistance... that is essentially jogging. Go for about an hour. Jog at a pace where you feel you can do it for a long time. I started doing overdistance when I was 80 lbs overweight... it's essentially the speed of a fast walk... not intense. perform overdistance training 3-5 times a week. After a month to 2 months begin working in interval training. Start with a 5 minute warm up at overdistance pace. After your 5 minute warm up perform a hard run for 1 minute. Recover at overdistance pace for 2 minutes and repeat between 5 and seven times. After your last interval cool down for an additional 5 minutes. Perform your interval training about 2 times per week on alternating days with your overdistance training.
Also understand that this type of training is only supplemental. If you want good cardiovascular conditioning for martial arts you have to rounds of pad work and spar. Athletic conditioning is very specific. If you aren't training intensely as a martial artist you will not perform well as a martial artist.
do 3 rounds of pad work... this can be isolation of kicks, combinations reactive training, free flow, whatever. Do it intensely. Work for 3 minutes, with a 1 minute rest. The same with sparring. Spar for 3 minutes and rest for 1. Do as many rounds as you feel comfortable doing.
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