Have you decided to get some extra exercise or walk to work today? You’ll want to know how long it takes to walk a Mile — or perhaps even 10.
A 2021 meta-analysis of 35 studies revealed that most people have an outdoor walking pace of 2 to 4 miles per hour. This means most people can walk a Mile in 15 to 30 minutes if they try.
Key Takeaways
- The average person walks a Mile in 15-30 minutes, 2 Miles in 30-60 minutes, 3 Miles in 45-90 minutes, 5 Miles in an hour 75-150 minutes, and 10 Miles in 150-300 minutes.
- Your physical fitness, age, and footwear impact your walking speed significantly.
- The incline, weather, and how fast you’re trying to go make a difference, too.
Factors That Impact Walking Speed
People just going about their daily activities walk at an average pace of 2.8 Miles per hour, a 2011 study showed.
You’ll generally pick up the pace if you’re walking for exercise or to get somewhere than if you’re shuffling over to the printer or fridge.
Even on an outdoor walk, many things impact your speed, and the time it takes you to walk 1, 2, 3, 5, or 10 Miles. Let’s take a look at them!
Your Pace
You may decide to walk at a slow, regular, or brisk pace.
Your Physical Fitness
Physically fit people are more likely to be able to maintain a brisk pace over a longer distance if they set their mind to it. You’ll tire more quickly and inevitably slow down if you’re out of shape.
The Terrain
Walking downhill is much easier than walking uphill — so it’s also usually faster. A steep incline of 10 to 20 percent forces you to take smaller steps. You’ll expend more effort and take longer to reach your destination.
It’s also logical that it takes longer to walk a Mile on muddy, gravelly, or slippery terrain than on a smooth asphalt road.
The Weather
Rainy weather may force you to slow down as you watch your step more carefully. Hot weather makes it dangerous to exert yourself and calls for frequent water breaks.
Freezing weather requires you to dress the part, and all those extra layers can slow you down.
Pleasant spring or fall weather naturally speeds you up — and a nice, cool summer evening can do the same.
Your Age
Young and healthy adults have the fastest natural walking pace. You’ll slow down as you age on average by 0.0037 meters per second per year. Age doesn’t make as much of a difference as you might think, though. A 60-year-old loses just over a minute when walking a Mile compared to a 20-year-old.
Your Weight
A higher Body Mass Index slows you down and generally causes you to get tired more quickly.
Your Footwear
High-quality walking shoes support you in your adventures and make it easier to walk a mile or more. You wouldn’t want to attempt 10 Miles in flip-flops!
Your Sex
Men have longer legs and wider gaits than women — making them faster. However, research shows that people naturally adjust their speed to match that of the people they’re with. Women speed up, and men slow down.
The Purpose of Your Walk
You’ll want to commit to a brisk pace if you’re walking to get exercise. If you’re hoping to explore a new city or get a good look at all the plants around the park, you’ll slow down.
The company you’re in also impacts your speed. Just like men slow down when they’re taking a walk with a woman, while women speed up, you’ll slow down if you’re taking a walk with an elderly relative and pick up the pace when you’re in the company of an athlete.
Walking Speeds in MpH and KpH
We walk for many different reasons — and our purpose determines how fast we’ll try to go. The Auckland research team that analyzed the average walking speeds of healthy adults, publishing their findings in the Journal of Sports Medicine in 2021, chose to break the average speed down into four different paces:
- People enjoying a slow, leisurely walk average 1.8 Miles (2.9 Kilometers) per hour.
- The team found the regular (“usual”) walking pace to be 2.9 Miles (4.7 Kilometers) per hour.
- People walking at a medium or brisk pace typically walk 3.3 Miles (5.3 Kilometers) per hour.
- A fast walking pace gets you to 3.8 Miles (6.1 Kilometers) per hour.
These walking speeds are the mean of 14,015 participants, giving you an excellent idea of the typical speed at each pace. Keep in mind that your walking speed depends on a range of factors — both within and beyond your control.
Average Time to Walk 1, 2, 3, 5, and 10 Miles by Pace
Want to know how long it’ll take you to get where you’re going? Use this handy table to calculate your predicted time in minutes based on your pace.
| Distance walked (minutes) | Slow Pace: 2 mph or less (minutes) | Regular Pace: 2-3 mph (minutes) | Brisk Pace: 3-4 mph (minutes) |
| 1 mile | 30 min | 15 min | 10 min |
| 2 miles | 60 min | 30 min | 20 min |
| 3 miles | 90 min | 45 min | 30 min |
| 4 miles | 120 min | 60 min | 40 min |
| 5 miles | 150 min | 75 min | 50 min |
| 6 miles | 180 min | 90 min | 60 min |
| 7 miles | 210 min | 105 min | 70 min |
| 8 miles | 240 min | 120 min | 80 min |
| 9 miles | 270 min | 135 min | 90 min |
| 10 miles | 300 min | 150 min | 100 min |
Remember that your time changes if you can’t keep your pace up the entire time — which becomes more likely the longer you walk!
Average Walking Speed by Age
It’s no secret that we all slow down as we age, no matter how fit we are. Here’s how that works out in practice:
| Distance Walked (miles) | Age 18-35 (minutes) | Age 36-50 (minutes) | Age 51-65 (minutes) | Age 65+ (minutes) |
| 1 mile | 25 min | 30 min | 35 min | 40 min |
| 2 miles | 50 min | 60 min | 70 min | 80 min |
| 3 miles | 75 min | 90 min | 105 min | 120 min |
| 4 miles | 100 min | 120 min | 140 min | 160 min |
| 5 miles | 125 min | 150 min | 175 min | 200 min |
You’ll be hard-pressed to reach 2 Miles per hour by the time you’re 80 — unless you’re extremely fit. In which case, good for you!
Average Walk Time for Races
Would you like to participate in a race? If you’re up to the challenge, you might want to participate in a 5K, 10K, half marathon, or full marathon. No participant is expected to run the entire time, but many choose to walk all the way.
That’s often OK, too. Let’s see how long it takes.
| Race Type | Distance Walked (miles) | Slow Pace: 2 mph or less (minutes) | Regular Pace: 2-3 mph (minutes) | Brisk Pace: 3-4 mph |
| Mile | 1 mile | 20 min | 15 min | 12 min |
| 2k | 1.24 miles | 25 min | 18.75 min | 15 min |
| 5k | 3.1 miles | 57.5 min | 43.125 min | 34.5 min |
| 10k | 6.2 miles | 115 min | 86.25 min | 69 min |
| Half-marathon | 13.1 miles | 279.5 min | 209.625 min | 172.5 min |
| Marathon | 26.2 miles | 559 min | 419.25 min | 345 min |
| Ultramarathon | 50 miles | 1050 min | 787.5 min | 675 min |
These estimates assume that you’ll be able to maintain your walking speed the entire time. That’s not necessarily realistic — so be prepared for slightly slower speeds, especially if you’re going for a half marathon or full marathon.
Average Walk Time for Up Hill
Walking uphill at an incline of five to 10 percent slows you down by 10 to 20 percent — because your body has to work harder to keep going. Here’s how long it takes you to walk various distances uphill.
| Distance (miles) | Slow Pace: 2 mph or less (min) | Regular Pace (2-3 mph) | Brisk Pace (3-4 mph) |
| 1 mile | 33.75 min | 22.5 min | 15 min |
| 2 miles | 67.5 min | 45 min | 30 min |
| 3 miles | 101.25 min | 67.5 min | 45 min |
| 4 miles | 135 min | 90 min | 60 min |
| 5 miles | 168.75 min | 112.5 min | 75 min |
| 6 miles | 202.5 min | 135 min | 90 min |
| 7 miles | 236.25 min | 157.5 min | 105 min |
| 8 miles | 270 min | 180 min | 120 min |
| 9 miles | 303.75 min | 202.5 min | 135 min |
| 10 miles | 337.5 min | 225 min | 150 min |
Final Thoughts
How long does it take to walk a Mile or more? The average person can reach speeds of 2 MpH without much effort — allowing you to walk a mile in 30 minutes. Speed up a bit, and you’ll make it in 15 minutes at a pace of 4 Miles per hour.
Your age, fitness level, and footwear will impact your average walking speed, along with the weather, incline, purpose of your walk, who you’re with, and the distance you’re going. You can get faster over time by incorporating walking into your daily routine and living a healthy lifestyle.
FAQ
How can I improve my walking pace?
Walking at a brisk pace often and eating a healthy and balanced diet is the best way to improve your speed.
Are there any exercises or training programs that can help me walk longer distances?
You can build your endurance by joining a local hiking group. Any cardio exercise program also helps build stamina.
Is it safe to walk at a brisk pace for a long distance?
Go for it if you’re feeling good, but listen to your body. Slow down and take a drink if you need to. Your health is more important than speed.
What are the best shoes for walking long distances?
Walking has less of an impact than running. You’ll need stable shoes with a low heel. Above all, your walking shoes need to be comfortable.
Can walking at a slower pace for a longer distance burn more calories than walking at a brisk pace for a shorter distance?
Yes! Walking a long distance at a steady 2 MpH pace can burn more calories than walking a shorter distance at 4 MpH, research shows. That’s because your body expends more effort with each step.
References
Margaret Boyles. (2022, March 23). How slow walking is good for your health. Almanac.com. Retrieved February 17, 2023, from https://www.almanac.com/how-slow-walking-good-your-health
Murtagh, E. M. (2021, January). Outdoor walking speeds of apparently healthy adults: A systematic review and meta-analysis. Sports medicine (Auckland, N.Z.). Retrieved February 17, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7806575/
Wagnild, J., & Cara Wall-Scheffler. (n.d.). Energetic consequences of human sociality: Walking speed choices among … Retrieved February 17, 2023, from https://www.researchgate.net/publication/258315710_Energetic_Consequences_of_Human_Sociality_Walking_Speed_Choices_among_Friendly_DyadsSchimpl, M., Moore, C., Lederer, C., Neuhaus, A., Sambrook, J., Danesh, J., Ouwehand, W., & Daumer, M. (n.d.). Association between walking speed and age in healthy, free-living individuals using mobile accelerometry-a cross-sectional study. PLOS ONE. Retrieved February 17, 2023, from https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0023299
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