The Best Audio, Video Settings for Long Screencasts

These settings have been tested on long duration videos, in excess of 1 hour. I have had final file sizes as low as 66 MB for a video that is nearly two hours long with a final screen resolution at or near 800 x 600. 

Video Settings

Codec Type: H.264
Frame Rate: 10 fps
Frame Controls: Automatic (if available)
Key Frames: Every 500 frames (use frame reordering if available)

Quality:
Pixel depth: 24
Spatial quality: 50
Temporal Quality: 50
Minimum Temporal Quality: 25

Audio Settings

Codec Type: IMA 4:1
Channels: Mono
Rate: 12.000 kHz

When available use multi-pass encoding, your end file size will be smaller and sometimes the quality is even better.

Tips and Encoding Settings for Long Duration Screencasts