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Endurance runners will typically do one long run a week; shorter distance runners may do one long run a fortnight. The long run should be between one quarter and one third (certainly less than half) of your weekly mileage. So if you are running 10 miles a week, your long run should be around 3-4 miles. The table below sets out recommended distances for long runs.
Your Tempo Speeds and Distances are Inappropriate. Your running speed and repetition distance depend on many factors. Pure speed athletes may benefit from distances of 100m or less, and track athletes, especially 400m-long sprinters, can do far more and longer runs. A simple guideline is that the more running an athlete does continuously in a game, the longer runs they should do in practice. For example, a football player may participate in 50-60 snaps or plays in one game, but his distances may be closer to 5-15 yards per play.