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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.
Divide the number of miles you pedaled by the total time of your workout, then multiply the result by 60 to determine your average miles per hour. For example, if you pedal 13.2 miles in 17.3 minutes, 13.2 divided by 17.3 equals 0.763. Multiplying the result by 60 results in an average speed of 45.78 mph.