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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.
all runs no matter what the distance 1 mile 2 mile 3 miles 1 4 1 2 miles etc are to be done at your goal pace work up to three miles of running for as long as you can at your goal paceonce you fall off your pace stop walk and recover for two minutes and continue running shorter intervals until you reach a total distance of three mileswo mile timed run or two mile jog test yourself on thursday after a day off of running if your pft distance is 1 5 miles or 3 miles usn uscg usaf or usmc respectively run that distance required for your services pft followed by a jog of the same distance