Need help for highschool wrestling?

Im a freshmen and im doing highschool wrestling. Im pretty out of shape, athletic wise not weight or anything. Im 154.6 pounds, 5'11. But i need to know how to workout, train, and become a better athlete while recovering from preseason wrestling school workouts ( Mondays, wednesdays, fridays ). Just the beginning warmup run was about a mile or two and i could only do half of it so i know i need cardio. but can anyone help me plan this? Thanks.