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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.
The shorter the distance, the faster the pace we can sustain. The average man jogs at a speed of 8.3 mph, or 100m in 27 seconds, while the average woman runs at 6.5 mph, covering 100m in 34 seconds.