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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.
Hear are some general guidelines, all for solo riders on general 'mixed' terrain (ie rolling hills about 30% of the time, and pretty flat the rest of the time): 1  Beginner, short distance (say 10-15 miles): average speed 12 mph.  More experienced, short-medium distance (say 20-30 miles): average 15-16 mph.