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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.
If you're more focused and using decent form, a 15 minute mile (3 minutes for 300 meters) is the where one study found was the most EFFICIENT speed (as far as calories per mile or per kilometer). I try to coach run/walkers to maintain that speed during walk breaks.