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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.
Average speed as you can see really depends on the distance, once you've decided this then Yih can use my rule of thumb of twice pros for a feel. Good luck! Depends, on how far you are going and how fast you are. Running a 4 minute mile is extremely fast for a human. Only about 800+ people have done it. That averages to 15 mph. Elite Marathoner's run roughly 5 minutes per mile for 26.2 miles.