Medically the evaluation by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — composed by Samantha Kostaras top top September 17, 2020

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You are watching: How long does it take to walk 3 miles


It’s a no-brainer the walking deserve to be good for your health, but will you need to spend hours strolling approximately to eke the end those fitness perks? Knowing how long that takes to walk a mile can aid you arrangement ahead.

Maybe you’ve made decision running is a tough pass. Maybe you desire to offer speed walking competitions a try. Or, possibly you just want come walk a mile in who else’s shoes and you’re wondering how long the going to take. (Your own shoes space fine, too.)

No issue what you have planned, here’s every little thing you need to understand to put one foot in former of the other.


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It takes, ~ above average, around 15 come 22 minutes to go a mile according to a large, long-term study. How quick you’ll walk depends on a few things: age, gender, physics ability, terrain, and whether someone’s hold the door for you…

According come a 2011 study, men walk a bit faster than women, and your speed frequently decreases through age. Below are the breakdowns:

How long it takes come walk a mile: Men


AgeAverage speed (kilometers/hour)Average speed (miles/hour)Average mile time (minutes)
20 to 291.363.0419 min, 43 sec
30 come 391.433.218 min, 45 sec
40 to 491.433.218 min, 45 sec
>500.97–1.432.17–3.227 min, 38 sec–18 min, 45 sec

AgeAverage rate (kilometers/hour)Average rate (miles/hour)Average mile time (minutes)
20 to 291.343.020 min
30 come 391.343.020 min
40 to 491.393.1119 min, 17 sec
>500.94–1.312.10–2.9328 min, 31 sec–20 min, 28 sec

The world record because that the fastest mile ever walked is held by british Olympian Tom Bosworth at 5:31. That’s much faster than most human being can run that very same distance — for this reason it’s most likely too ambitious a goal because that first-timers.

Interested to check out how quick your body have the right to take you? There’s many of technology that can aid you out. From pedometers to clever watches and phone apps, it’s easy to see your rate in genuine time and track your progress.


Apps favor MapMyRun, FitBit (no band required), and also Endomodo perform the project of measure up distance and pace an ext accurately and also easily 보다 ever. Friend can likewise invest in watches indigenous brands prefer Garmin and also Apple that do virtually everything except rub her feet after a long walk.

A great old-fashioned stopwatch (or the digital stopwatch on your phone) additionally still serves the purpose. Keep in mind: One lap around a common outdoor track is a quarter-mile and indoor monitor are commonly one-tenth or one-twelfth of a mile.


Races aren’t just for runners. USA track & field (USATF), the national governing body for foot racing, establish a wide variety of main race-walking ranges including everything from your simple 5K (3.1 miles) come ultramarathons the 31 and also 62 miles. But, you probably won’t want to walk 500 miles…

Average go time per race distance


DistanceKilometers MilesAverage time (minutes, hours)
kilometer10.620:16–0:23
mile1.610:25–0:37
3K31.860:47–0:68
5K53.110:77–1:14
8K84.971:24–1:82
10K106.211:55–2:27
half-marathon2113.13:28–4:80
marathon4226.26:55–9:72
ultramarathon50–16131–1007:75– 36:67

If wade 30 minutes per day, shooting because that a 20 come 30 minute pace, is a good general score if you’re looking to enjoy the wellness benefits of walking. Simply keep in mind: your greatest mile marker is your own progress.

It’s valuable to have goals to inspire you and also to host yourself account to, yet just obtaining out over there (or ~ above a treadmill) is a win. Aiming come do much better than girlfriend did yesterday is tho a big step towards a healthy you.

Research has found that also a small increase in walking have the right to have large impacts ~ above your in its entirety health.


Accelerating her walking speed deserve to accelerate your health benefits. Research studies have shown that boosting how rapid you walk have the right to decrease your danger for cardiovascular condition (and that doesn’t want a happy heart?). A 2019 study discovered that much faster walking speed is likewise associated through boosting mind health.

Regular walkers tend to live longer, have actually lower blood pressure, and also be less prone come chronic disease. Sound good? simply don’t overdo it. While walking everyday can assist prevent certain joint pain, if you just starting out, walking too much too quickly might lead to an overuse injury.


Walking, especially speed walking, can be an effective method to manage your weight, however if she struggling to walk rapid for the totality mile, don’t offer up! try alternating 30-second or 1-minute intervals of quicker walking through 1 or 2 minute at an easier pace. That’ll help you construct endurance and provide some weight-management benefits of walking.

There’s naught magical around the mile. In fact, one research on sitting, standing, and also walking discovered that it was actually spending much less time sitting under that had the biggest influence on weight loss.

If you have a 9-to-5 that has actually you grounding behind a desk all day, shot spending some of your time stand or walking in location while girlfriend work. You could invest in a standing desk or shot piling up some boxes under your laptop.


Speed walking can be a great, short impact, method to stay energetic whether or not you desire to get associated in competition. Girlfriend don’t need to go all Hal indigenous Malcolm in the middle with a morph suit and also aerodynamic helmet to get into it, either.

According come the USA track & Field, in order to qualify as “race walking” you need to keep call with the soil at every times and your front leg has to be right from the time your former foot hits the ground until it’s under your body.

To start training, you can start with a weekly score of 10 or 15 minutes every day because that 5 days and gradually increase time, distance, pace, and number of workouts as you obtain strength and endurance. Before long, you will do it be walking at super speed for 30 minute or more, no sweat.


It takes about 15 to 22 minute to to walk a mile. If she looking to reduced your blood pressure, shed weight, and also live longer, wade is a an excellent exercise whether you’re a starting person or a seasoned speed walker.

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Don’t problem if you can not walk a mile at record speed, simply remember: “A trip of a thousand miles starts with one step.” and also so does a 1-mile walk.


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Medically the review by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — written by Samantha Kostaras top top September 17, 2020