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You don't have to run the entire distance at the same speed, but adapt your speeds so your average increases. You can get an average pace of eight minutes a mile, for instance, by running the first mile in 7 1/2 minutes, the second one in 8 1/2 and the last one in eight minutes.
Then speed up to 5K pace for .5 miles. Slow down to an easy pace for 4 more miles before speeding up again to 5K pace for .5 miles. Slow again to an easy pace for 2 miles and finish this 12 mile long run with 1 mile at 5K pace. A progressive run is a workout in which you gradually speed up throughout your workout.