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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.
Thursday: Run 2 miles (3.2 km), timing your pace to see how quickly you can complete your miles. Then, jog 2 miles (3.2 km) at a slower pace. Friday: Run 3 miles (4.8 km) worth of intervals at a pace of between 90 seconds to 2 minutes. Really push yourself today to see if you can increase your pace.