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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.
According to the Mayo Clinic, a person weighing 160 pounds, jogging at about 5 miles per hour, will burn 606 calories per hour. To zero out your 4,000 calorie meal, you're going to have to jog for six hours and 36 minutes.