The old rule of thumb for boxing was running daily two miles for every round of a scheduled fight. That started to fall by the wayside back in the late 60s, early 70s with professional fighters instead sparring more rounds and/or sparring with fresh opponents multiple rounds as well as doing longer rounds with shorter rest periods when doing heavy bag work. In my days of kickboxing I was running 4–5 miles for a fight and doing four minute rounds with a forty five second rest and 8–9 rounds on the heavy bag. That last round on the heavy bag also would be nothing but kicking. with sparring I would spar with 2–3 sparring partners trading out with a fresh one each round and spar 8–10 rounds but in kickboxing we fought three minute rounds in our fights rather than five minute rounds like in MMA. Also because it was strictly stand-up there were sometimes ways you could catch a brief rest in sparring and fighting that you could more easily take advantage of.

With MMA and five minute rounds I would recommend 5–6 miles per day or instead 90 minutes on the bike. That and I would recommend that your heavy bag workouts and sparring should be five to seven, six minute rounds with a minute rest. I think that would give you good cardio while also conditioning your cardio and ability to recover more during your rest periods between those five minute rounds. In your wrestling/rolling those should be seven minute rounds since that type of fighting offers somewhat more ability to sometimes sneak a brief rest. Five to seven rounds of that together with your stand-up bag and mitt work is why most fighters when training for a fight are then doing three workouts per day. The other thing about this is you might also consider doing some of that training wearing a cardio training mask. Many athletes, including MMA fighters have gone to their use for the purpose of boosting their cardio and recovery levels higher to match more the demands of the five minute rounds and the total body type fighting that MMA entails and the standard one minute rest period between rounds. I think that is where training for and in MMA has to go and has gone for fighters really rather than running countless miles like what you used to see fighters do in boxing and just stand-up sparring.