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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.
That means you need to run for around 35 miles per week just to lose one pound. At 12 minute mile pace thatâs 7 hours running each week just to lose one pound! You would need to run 5 days a week and average 7 miles for each run to complete the full 35 miles. At 12 minute mile pace each run would take 84 minutes. Wow, that doesnât sound too good.