1 in 10 for up to 200 gr. bullet
1 in 12 for up to 150-180 gr. bullets. From my experience.
I would stay with 1 in 10 with the 30-06. That way you have the 1000 yard potential with a heavier bullet that has a good to best ballistic coefficient. You need the bullet to be supersonic at 1000 yards in order to maintain precision. Once the projectile slows into the transonic region, the transonic shockwaves make the path unpredictable.
If you want less recoil, I would suggest a 243 or even a 223. Get both, they are all fun to work with.
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