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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.
Maximum Speed. An average walking speed is somewhere around 3 miles per hour, but fast walkers and power walkers can often walk at speeds at or above 5 miles per hour. The speed at which you feel more comfortable running than walking is known as your break point, and a typical break point would be somewhere between 4 and 5 miles per hour.