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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.
Quick Answer. The average human running speed is 12 to 15 miles per hour for short-distance sprinting and 5 to 8 mph for long-distance running. Running times vary based on training and overall fitness levels.