How Long Does it Take to Walk a Mile? (2023)

By Becky Kleanthous.Last update: 30 August 2022

Typically, adults walk at a speed of 3 to 4 miles per hour, and therefore walk a mile in around 15 to 20 minutes. Some people will be faster or slower than this, and walking speed is influenced by age and gender, as well as fitness level.

Can you calculate walking speed?

When you're planning a journey, a day out, or preparing for a sponsored walk or 10,000 step challenge, you may want to calculate how many minutes it takes to walk a mile. Individual health will of course have an impact on how long it takes to walk a mile, but more general factors such as age, gender and pacecan be accounted for in your planning.

Walking speed by age

You might be surprised to learn that sprightly twenty-somethings actually tend to walk at a slower pace than their older thirty-something and forty-something counterparts. It's true. Then, once we reach our fifties, our walking speed slows down again.

So at just 2.1 mph, it would take an average 80-year-old nearly half an hour to walk a mile (28 minutes and 34 seconds), while a 23-year-old is likely to walk at a speed of 3 mph, taking only 20 minutes to walk a mile.

According to research published in 2011, your walking speed decreases at a rate of about 0.0037 m/s per year as your age increases. This means you'll take around 1 minute and 56 seconds longer to walk amile when you're 60 years old compared to when you're 20. 1

(Video) how Long Does It Take to Walk a Mile

How long to walk a mile by age

The table below shows average walking speeds by age along with the calculated time to walk a mile. 2

AgeAvg walking speed
Avg mile time
20 to 29 years3 to 3.04 mph19 mins 52 seconds
30 to 39 years3 to 3.2 mph19 mins 21 seconds
40 to 49 years3.11 to 3.2 mph19 mins 1 seconds
50 to 59 years2.93 to 3.2 mph19 mins 35 seconds
60 to 69 years2.77 to 3 mph20 mins 48 seconds
70 to 79 years2.53 to 2.82 mph22 mins 26 seconds
80 to 89 years2.1 to 2.17 mph28 mins 6 seconds

How Long Does it Take to Walk a Mile? (1)
One mile at a 3 mph, 'moderate-intensity' walking speed takes about 20 minutes.

Accounting for different walking speeds

In all age categories, men walk faster than women. This could be because they tend to have slightly longer legs. Or perhaps they're more likely to be running late for something...

There is, however, one more important factor to consider when you calculate how long it takes to walk a mile: are you strolling, walking or steaming down the street? You'll walk at a different pace when you're enjoying the country air compared to when you're worried you'll miss the train.

(Video) What happens to your body when you walk 1 mile a day

Studies on walking speeds

The Centers for Disease Control and Prevention's Physical Activity Guidelines for Americans suggest a leisurely walking speed to be around 2 mph, moderate-intensity walking to be in the range of 2.5 to 3.5 mph and fast walking to be around 4.5 to 5 mph.3

In addition to this, a study published in the British Medical Journal defines 100 steps-per-minute as a minimum moderate-intensity walking speed for adults of 60 years and under. This equates to around 3 mph.4 And a 2021 analysis of thirty-five studies between 1970 and 2019 identifiedaverage walking speeds from 1.8 mph for a slow pace to 3.8 mph for a fast (brisk) pace. 5

From this information, we can extrapolate the following walking speeds:

Walking speedSteps per minuteMinutes per mile
Fast walking130+ steps / min12 mins per mile
Brisk walking120-130 steps / min15 mins per mile
Moderate-intensity100-120 steps / min20 mins per mile
Relaxed walking80-100 steps / min30 mins per mile

Is a 15-minute mile a good walking pace?

To walk a mile in 15 minutes, you will need to walk at a brisk walking speed of around 4 mph. Walking 4 mph ona level, firm surface equates to a MET score of 5.0 in the Compendium of Physical Activities. A MET score of 1 indicates theamount of energy used when someone is resting and sitting quietly. The MET score of 5.0 for walking at 4mph represents a moderate intensityactivity. 6


Due to the fact that people use energy at different rates, the amount of energy consumed by one person during a 15-minute-mile walkwon't be the same as another. Factors such as age, gender, body weight, fitness level and genetics need to be factored in to determinethe fitness impact of the walk. MET scores therefore have their limitations, butare a useful guide and starting point for discussions about exercise.

How long would it take to walk X miles?

Check out the miles chart below to get an idea of how long it would take to walk a set number of miles at a relaxed, moderate or brisk pace. If you want tocalculate how long it will take you to walk a mile for your specific biological sex and height, it's well worth checking outour steps and miles calculation tool.

1 mile30 mins20 mins15 mins
2 miles1 hr40 mins30 mins
3 miles1 hr, 30 mins1 hr45 mins
4 miles2 hrs1 hr, 20 mins1 hrs
5 miles2 hrs, 30 mins1 hr, 40 mins1 hr, 15 mins
6 miles3 hrs2 hrs1 hr, 30 mins
7 miles3 hrs, 30 mins2 hrs, 20 mins1 hr, 45 mins
8 miles4 hrs2 hrs, 40 mins2 hr
9 miles4 hrs, 30 mins3 hrs2 hr, 15 mins
10 miles5 hrs3 hrs, 20 mins2 hrs, 30 mins
11 miles5 hrs, 30 mins3 hrs, 40 mins2 hrs, 45 mins
12 miles6 hrs4 hrs3 hrs
13 miles6 hrs, 30 mins4 hrs, 20 mins3 hrs, 15 mins
14 miles7 hrs4 hrs, 40 mins3 hrs, 30 mins
15 miles7 hrs, 30 mins5 hrs3 hrs, 45 mins
16 miles8 hrs5 hrs, 20 mins4 hrs
17 miles8 hrs, 30 mins5 hrs, 40 mins4 hrs, 15 mins
18 miles9 hrs6 hrs4 hrs, 30 mins
19 miles9 hrs, 30 mins6 hrs, 20 mins4 hrs, 45 mins
20 miles10 hrs6 hrs, 40 mins5 hrs
21 miles10 hrs, 30 mins7 hrs5 hrs, 15 mins
22 miles11 hrs7 hrs, 20 mins5 hrs, 30 mins
23 miles11 hrs, 30 mins7 hrs, 40 mins5 hrs, 45 mins
24 miles12 hrs8 hrs6 hrs
25 miles12 hrs, 30 mins8 hrs, 20 mins6 hrs, 15 mins
26 miles13 hrs8 hrs, 40 mins6 hrs, 30 mins
27 miles13 hrs, 30 mins9 hrs6 hrs, 45 mins
28 miles14 hrs9 hrs, 20 mins7 hrs
29 miles14 hrs, 30 mins9 hrs, 40 mins7 hrs, 15 mins
30 miles15 hrs10 hrs7 hrs, 30 mins
40 miles20 hrs13 hrs, 20 mins10 hrs
50 miles25 hrs16 hrs, 40 mins12 hrs, 30 mins
60 miles30 hrs20 hrs15 hrs
70 miles35 hrs23 hrs, 20 mins17 hrs, 30 mins
80 miles40 hrs26 hrs, 40 mins20 hrs
90 miles45 hrs30 hrs22 hrs, 30 mins
100 miles50 hrs33 hrs, 20 mins25 hrs
500 miles250 hrs166 hrs, 40 mins125 hrs

The final entry in our table above is a fun one to finally give an answer to the question: "How long would it take theProclaimers to walk 500 miles?" (from their hit song).The answer is 167 hours (10,000 minutes) at a moderate walking pace. Please be sure to let them know!

World record for walking a mile

Now, you might be wondering - what's the fastest anyone has ever walked a mile? Well, we've looked into it and here's the answer...

(Video) How long does it take to walk 1 mile?

In July 2017 at the London Anniversary Games, Tom Bosworth smashed the world record for the fastest one-mile walk ever recorded. He hit the mile marker in a time offive minutes and 31.08 seconds. If you're wondering what speed that equates to, it's an astonishing 10.87 mph.

In summary

Let's summarize what we've learned. Adults typically walk at a moderate speed of between 3 and 4 mph, meaning that a mile is covered in around 15 to 20minutes with around 2,250 steps taken per mile.

This, of course, is a generalized average because people walk at varying speeds based upon their biological sex, age, height, weight, level of physical fitness and other factors, such as whether they're late for a train(or being chased by a bear). The quoted figures also assume that you walk at a constant rate throughout your journey.

Nevertheless, the figures we've featured, which come from studies on the subject, can give you a rough idea of how long it might take you towalk a mile based upon your average walking speed. And, if you want to work out a more accurate calculation for your biological sex andheight, we have a miles to steps calculator to help you calculate your steps in a mile andhow many minutes it might take (assuming a constant speed).

As an extra, fun article you can also find out how long it would take to walk around the world.

(Video) How many steps is 3 miles walking a mile?

Finally, if you want to work out how fast you should walk to aid your personal fitness levels or lose weight,this article at Verywell Fit might be helpful for you.


  1. Sex-Specific Correlates of Walking Speed in a Wide Age-Ranged Population. National Library of Medicine.
  2. Average walking speed by age. Healthline.
  3. Physical Activity Guidelines for Americans. CDC.
  4. How fast is fast enough? Walking cadence (steps/min) as a practical estimate of intensity in adults: a narrative review. BMJ.
  5. Outdoor Walking Speeds of Apparently Healthy Adults: A Systematic Review and Meta-analysis. National Library of Medicine.
  6. MET Scores for Walking. Compendium of Physical Activities.


How long should it take to walk 1 mile? ›

This is dependent on age, though – "normal" for a 20-28-year-old is around 14 to 15 minutes, while the average for a 40-49-year-old woman is around 15 or 16 minutes. This decline in speed is normal and natural, research has found that your average walking pace will decrease by approximately −0.0037 m/s per year.

Is walking a 15 minute mile good? ›

For a person with excellent fitness, an approximate moderate walking pace: 15 minutes per mile (4 miles per hour)

Is a 30 minute walk a mile? ›

If you walk at a brisk pace for 30 minutes, you'll cover a distance of about 1½ to 2 miles (2.5 to 3.3 kilometers). Take the distance into consideration when planning your walking route.

Is walking 1 mile a day enough exercise? ›

Walking a mile a day is an excellent fitness goal for beginners. It's not too much of a commitment in terms of time and energy, yet it can still provide many wonderful physical and mental health benefits.

Is 1 mile walk good for weight loss? ›

Walking burns calories, which may help you lose weight and keep it off. In fact, walking just one mile burns about 100 calories.

Is walking a mile in 20 minutes slow? ›

While optimal speeds vary with each individual's age and fitness, a pace below 20 minutes per mile is generally considered average, and below 18 minutes per miles is brisk.

Is it better to walk faster or longer? ›

In a new study, which looks at activity tracker data from 78,500 people, walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

How many miles is 10,000 steps? ›

An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles.

How many calories does 1 mile walk? ›

On average, a mile burns about 100 calories when walking. Another point: ANY exercise pales in comparison to a much more important part of the weight loss equation: nutrition.

What happens if I walk 1 mile a day? ›

The Benefits of Walking a Mile a Day

While walking isn't the same as strength training, you still get some strength-building benefits from engaging muscles throughout your body as you walk. You'll engage all of your lower body muscles, plus your core and arms should also do some of the work if you're form is on point.

How far should I walk each day? ›

The average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. It's a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks.

How much I should walk to slim down? ›

Walking for 30-90 minutes several days each week will help you to lose weight. Walking at a brisk walking pace for 30 minutes typically results in a distance walked of 1.5-2 miles or 3,000-4,500 steps.

Can walking get you a flat stomach? ›

Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.

What happens if you walk everyday for a month? ›

7 Things That Happened When I Made Myself Go For A Walk Every Single Day For A Month. For a such simple, approachable activity, walking certainly does deliver some remarkable health benefits. Studies show that a daily brisk walk can help lower blood pressure, reduce belly fat, increase energy levels, and improve mood.

What happens to your body when you walk everyday? ›

For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.

How many miles do I need to walk to lose 1 lb? ›

"Generally, 1 mile (or roughly 2,000 steps) walked equates to [burning] 80 to 100 calories." There are 3,500 calories in 1 pound. "This means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis.

What exercise burns the most belly fat? ›


The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.

Does walking tone your butt? ›

Walking is absolutely a great form of exercise, and one that doesn't get a ton of love because it's so chill and easy compared to other forms of exercise, Saltos says. But, rather than building butt muscles, walking can actually make your bum a bit smaller.

How fast should you walk a mile by age? ›

Average walking speed by age:

20-29 years: 3.00 mph (4.83 km/h) 30-39 years: 2.82 mph (4.54 km/h) 40-49 years: 2.82 mph (4.54 km/h) 50-59 years: 2.75 mph (4.43 km/h)

How fast to walk to lose weight? ›

Speed Matters When Walking for Fitness

If you're walking for your health, a pace of about 3 miles per hour (or about 120 steps per minute) is about right. That's a 20-minute mile. To walk for weight loss, you'll have to pick up the pace to 4 miles per hour (or 135 steps per minute), a 15-minute mile.

How far can you walk in 15 minutes? ›

Adults walk at an average speed of 3 to 4 miles per hour, which equates roughly to 1 mile every 15 to 20 minutes.

Should you walk every day or take a day off? ›

Typically, rest days aren't necessary for light cardio. This includes activities like leisurely walking or slow dancing. It's safe enough to do every day, unless your doctor says otherwise. But if you're doing moderate or vigorous aerobic activity, rest days are essential.

How far should beginners walk? ›

Try walking briskly at a 3 to 3.5-mph pace (walking a mile in 17-20 minutes), beginning with 10 minutes per day for the first three weeks. Slowly increase the time you walk by 5 minutes per week until you are able to walk 30 minutes per day, six days per week. If you are already in good shape, start at this level.

Do you live longer if you walk faster? ›

Researchers from the University of Leicester have previously shown using UK Biobank that as little as 10 minutes of brisk walking a day is associated with longer life expectancy, and that brisk walkers have up to 20 years' greater life expectancy compared to slow walkers.

Does walking tone your legs? ›

Aerobic activity like walking is one of the best exercises to tone legs.

How many steps to burn 100 calories? ›

It strongly depends on your weight, height, and pace, but an average human of 150 lbs would need to walk ~2700 steps to burn 100 calories. This range will vary mainly between 1000-4000 steps. The lighter you are, the more steps you need to take to burn 100 kcal.

How many steps a day is considered active? ›

Low active is 5,000 to 7,499 steps per day. Somewhat active is 7,500 to 9,999 steps per day. Active is more than 10,000 steps per day. Highly active is more than 12,500.

How many calories does a 100 pound person burn walking a mile? ›

If you weigh 100 pounds:

Walking one mile at a moderate pace of 3.5 mph: 60 calories burned. Walking one mile at a fast pace of 4.5 mph: 67 calories burned. Walking one mile at a moderate pace of 3.5 mph uphill: 73 calories. Walking one mile at a fast pace of 4.5 mph uphill: 83 calories burned.

What burns the most calories? ›

Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.

How many calories do you burn sleeping? ›

The amount of calories burned increases according to body weight. So, a person who weighs 150 pounds might burn 46 calories an hour or between 322 and 414 calories a night. And a person who weighs 185 pounds might burn around 56 calories or between 392 and 504 calories for a full night of sleep.

Why am I not losing weight walking? ›

When Does Walking Not Work so Well? However, if someone is walking every day and not seeing any results, they simply aren't burning enough calories (or they are taking too many calories in through their food). Some of us hear that walking 30 minutes a day is ideal.

How many miles can you realistically walk in a day? ›

Trained Walkers

That suggests that If a walker is well-trained and takes breaks, they can walk 20 miles in a day. If a walker doesn't take breaks and is going fast, they may be able to cover 30 miles in a day.

How many steps equal 1 mile? ›

You can also estimate steps by knowing that 2,000 steps equals one mile. Measure your progress by the number of steps you are covering each day. Generally speaking you can count on 2,000 steps equaling one mile.

How many walks a day is healthy? ›

A brisk 10-minute daily walk has lots of health benefits and counts towards your 150 minutes of weekly exercise, as recommended in the physical activity guidelines for adults aged 19 to 64.

What are the disadvantages of walking? ›

Negative Effects of Walking Too Much
  • Decreased performance.
  • Depression.
  • Elevated resting heart rate (RHR)
  • Increased irritability.
  • Loss of appetite and weight loss.
  • Nagging, chronic injuries.
  • Persistent fatigue.
  • Persistent heavy, stiff, and sore muscles.
Oct 3, 2022

How much is too much walking? ›

There's no one number or formula that will tell you how much walking is too much. While some people get more than 10,000 steps per day as part of their daily job, others need to put in effort to get half that.

Will I get skinny if I walk everyday? ›

Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.

How much water should I drink to lose weight? ›

According to the studies, 1–2 liters of water per day is enough to assist with weight loss, especially when consumed before meals.

Can you lose weight by drinking water? ›

Science suggests that water can help with weight loss in a variety of ways. It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.

Is walking a mile in 10 minutes good? ›

It takes 10 to 12 minutes to walk at a moderate pace. Mile: A mile is 1.61 kilometers or 5280 feet. It takes 15 to 20 minutes to walk 1 mile at a moderate pace.

Is walking a mile in 14 minutes fast? ›

A brisk walking pace can range from 13 to 20 minutes per mile, or from 3.0 mph to 4.5 mph. At this pace, you should be breathing noticeably harder, but able to speak in full sentences.

Is walking a 12 minute mile fast? ›

It should take around 11 to 15 minutes to walk a mile fast. Your speed will depend on your fitness levels, gait, terrain, environment, age and other factors. The more you walk, the more your stamina, endurance and fitness levels will improve.

What is a good distance to walk everyday? ›

Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.


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