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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.
At a minimum you should be able to continuously run for 3 miles in 27 minutes or less (9 minute per mile pace or faster), you should be able to perform multiple sets of 20â25 pushups and sit ups. If you have not been training you should start immediately.