i wrestled at oklahoma state and then transferred to cal state bakersield from 1981-1985, at ok state the cross country team worked out at 5 a.m. and the wrestling team worked out at 3p.m. i did this for 7 weeks thinking the hard running with the cross country team would give me a huge conditioning advantage over the kids on the wrestling team, we did things like 10 mile time trials for me in 52-53 minutes, which i would have run 10 miles in 70 minutes if by myself, 15 x 400 on cross country course in 5 sets of 3 in 70, 65, 60, instead of getting in better shape i got more worn out week after week, like the cross country coach at the time dick weiss said i could not burn the candle at both ends, he was right, he knew. and i was very stubborn if someone told me i cant do something, i would try to prove him wrong, but he was right.
the coaches in wrestling told us to run 6 miles 5-6 times a week, i ran 7-12 miles easy every morning running occasional 10k's, half marathons etc. in 32-34 for 10k and 70-75 minutes for half marathons which is faster than when i was trying to run with the cross country team in the morning and workout with the wresting team in the afternoon where i would lose 8-12 pounds per workout.
i would say 6-7 miles a day is good, with 2 workkouts of maybe 8 x400 with 100 jog then 8 x100 with 100 jog, or 16 -20 x about a 200 meter hill with 2-3 miles of warmup and warmdown.
the only person i know who was good in both distance running and wrestling at the same time was a kid from east stroudsburgh named jack cuvo who won 2 ncaa division 1 wrestling titles and was a division 2 cross country all american.
mark nenow former usa 10k record holder at 27:20 started out as a wrestler