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Cross Training For Runners

How Long Does It Take To Walk Five Miles?

4 Mins read

Walking is one of the best activities for improving overall conditioning and fitness level but in a safe and impact-free way.

It’s not only a fantastic reason to hit the outdoors and get some fresh air, but it also burns a lot of calories.

What’s more?

Walking is convenient, free, and an effective form of cardiovascular training. You can walk virtually anytime, anywhere, as long as your fitness and schedule allow.

But how long does it take to walk, let’s say, five miles? That’s where today’s post comes in handy.

Setting the goal of walking 5 miles every day is a great way to improve your fitness and health without stressing your joints and bones as much as other high-impact sports, such as running.

If you’re interested in going for a walk of five miles or more, you likely want to know more about how long the walk will take so you can schedule it accordingly.

Fret no more.

In today’s article, I’ll explain what you can expect from walking a 5-miler daily regarding calorie burn, time spent, and the fitness and health benefits of walking 5 miles daily.

The Average Walking Pace

A 5-Mile walk is a good target to aim for. It can easily result in you taking 10,000 steps or more in a single day.

Even if you’re a beginner, you can gradually build yourself up by adding more distance from one week to the next.

You’re good to go as long as you’re doing it slowly.

So how long it’s going to take you to walk 5 miles? The answer isn’t that simple.

Everyone is unique and has their own natural walking pace – and this pace can change drastically depending on a wide range of variables, such as:

  • Distance
  • Leg length
  • Height
  • Footwear quality
  • Air quality
  • Temperatures
  • Age
  • Height
  • Weight
  • Weather
  • Fitness level
  • Gender
  • Energy levels
  • Terrain
  • Elevation gain or loss
  • Hydration level

Additional resource – How long does it take to walk a mile

But, all in all, it takes the average person roughly one hour and 40 minutes to walk 5 miles.

Pace is the most important factor. For example, if you walk at three miles per hour, it’ll take exactly one hour and 40 minutes to complete your walk.

Speed it up to four miles per hour; then, it should take roughly one hour and 15-minute to cover the five-mile distance.

What’s more?

Remember those other elements that could slow down include: having to stop to tie your shoes, waiting at stoplights, and water breaks.

The following table explains how long take takes to walk five miles at various walking paces:

Walking Speed in Miles per Hour Walking Pace in minutes per mile 5-Mile Walking Time
2.8 21:26 1:47:10
3 20:00 1:40:00
3.1 19:21 1:36:42
3.2 18:45 1:33:45
3.3 18:10 1:30:51
3.4 17:38 1:28:15
3.5 17:08 1:25:42
3.6 16:40 1:23:22
3.7 16:12 1:21:06
3.8 15:47 1:18:54
3.9 15:23 1:16:45
4 15:00 1:15:00
4.1 14:38 1:13:12
4.2 14:17 1:11:24
4.3 13:57 1:09:45
4.4 13:38 1:08:12
4.5 13:20 1:16:39
4.6 13:02 1:05:15
4.7 12:45 1:03:45
4.8 12:30 1:02:30
4.9 12:14 1:01:10
5 12:00 1:00:00

How long does it Take To Walk 5 Miles on Track?

Walking on a standard running track? Then you’ll need to walk just over 20 full laps—400-m laps—to cover the five-mile distance. Here’s the full guide how many times is a mile around a track.

How Long Does It Take To Walk Five Miles on A treadmill

Treadmills are a fantastic way to add more activity to your life, especially during the cold months and/or if you live in a not-so-safe area.

The same rules apply, but it’s easier to walk faster on the treadmill than outside.

No terrain change, wind resistance, and no having to stop for traffic.

Again, how long it takes to walk five miles on a treadmill will depend on the person. Variables such as weight, age, and walking speed will all weigh into how long it’ll ultimately take you to cover the 5-mile distance.

Additional Resource – What’s the best temperature for running?

How long Does It take to Walk 5 Miles in An Urban Area?

Walking in the city? This is a bit tricky since the length of a block may differ from one city to the next, but overall, a mile is around 20 city blocks. Therefore, to cover 5 miles, you’ll have to walk 100 blocks.

But remember to factor in the time spent maneuvering around traffic and all that. Here’s how to measure your walking and running distances.

How Many Steps in 5 Miles?

Research has reported that the average number of steps per mile is roughly 2,000 steps, and most health experts, based on research,  have suggested that taking 10,000 steps per day is ideal for health and well-being.

Based on that number, logging five miles a day should, in reality, be the daily goal for improving health and limiting the risk for chronic conditions, such as obesity, diabetes, hypertension, and heart disease.

Curious about how many miles is 10000 steps? Read my full guide here.

Keep Track

To ensure you know how far you’re walking out there, I recommend using a fitness tracker or a running app to keep track of your distance.

It’s easier that way.

You can also use Google Maps to plan out your walking routes. This way, you won’t end up walking more or less than you intend to.

Additional resource – Strava for runners

How Many Calories do You Burn Walking Five Miles?

Again, it’s not easy to answer this question as it mainly depends on the individual and how fast they walk.

But overall, on average, most people burn around 100 calories walking one mile. That sums it up to around 500 calories for a five-mile walkie.

Walking five miles daily for five days a week will burn around 2000 to 3000 calories. If you keep the same daily calorie intake as before, you’re likely to lose around half to one pound per week.

Just keep in mind that this isn’t written in stone. Pace, terrain, and body weight—to name a few—all impact how many calories you burn during a five-mile walk.

Here’s the full guide to how many calories you burn running one mile.

Be Prepared

You must be well-prepared when planning to walk for 5 miles or longer. Make sure you have the following before you step out of the door:

  • Comfortable walking footwear
  • Comfortable exercise clothing based on the weather and walking conditions
  • Water
  • Light snack
  • A phone (to track distance and make a call just in case of emergencies)

And that’s all.

Additional Resource – Virtual Races Guide

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