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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.
Expand the distance of your long run to 2.5 miles. Further increase the length of your long run by 0.5 miles every two weeks until you are able to go 4 miles by week 14. Going farther than race distance will make the 3.1 miles on race day seem like a breeze.