How Long Does It Take to Walk 5 Miles? (By Pace)
Quick answer: Walking 5 miles takes about 1 hour 40 minutes at a moderate pace of 3 mph. At a fast 4 mph it takes about 75 minutes, and at an easy 2 to 2.5 mph it takes 2 to 2.5 hours. For a 5’4″ woman, 5 miles is about 12,000 steps.
Try it yourself: At 3 mph, a 5’4″ woman walks 5 miles in about 100 minutes, takes about 12,000 steps and burns about 420 calories at 160 lb. Enter your height and pace in the steps to miles calculator.
Time to Walk 5 Miles by Pace
| Pace | What it feels like | Time for 5 miles |
|---|---|---|
| 2 mph | Slow stroll | about 2 hours 30 minutes |
| 2.5 mph | Easy, chatting comfortably | about 2 hours |
| 3 mph | Moderate, purposeful | about 1 hour 40 minutes |
| 3.5 mph | Brisk, slightly breathless | about 1 hour 26 minutes |
| 4 mph | Fast, hard to keep up | about 1 hour 15 minutes |
Most healthy adults walk at about 2.5 to 3.5 mph. Hills, traffic lights, rough trails and stops add time.
Time to Walk 5 Miles by Age (Women)
Average comfortable walking speed for women, from a meta-analysis of 41 studies (Bohannon and Williams Andrews, 2011):
| Age | Average speed | Time for 5 miles |
|---|---|---|
| 40–49 | about 3.1 mph | about 1 hour 36 minutes |
| 50–59 | about 2.9 mph | about 1 hour 42 minutes |
| 60–69 | about 2.8 mph | about 1 hour 48 minutes |
| 70–79 | about 2.5 mph | about 2 hours |
| 80+ | about 2.1 mph | about 2 hours 22 minutes |
These are averages for a comfortable pace on flat ground. Fitness matters more than age, so time yourself on one mile and multiply by 5.
Can You Walk 5 Miles in an Hour?
Not at a normal walking pace. That’s 5 mph, which is a very fast race-walking speed. Most people would need to jog. In an hour of brisk walking (3.5 mph) you’d cover about 3.5 miles.
How Many Steps Is 5 Miles?
| Height | Steps in 5 miles |
|---|---|
| 4’10” | about 13,230 |
| 5’0″ | about 12,780 |
| 5’2″ | about 12,370 |
| 5’4″ | about 11,990 |
| 5’6″ | about 11,620 |
| 5’8″ | about 11,280 |
| 5’10” | about 10,960 |
| 6’0″ | about 10,650 |
How Many Calories Does Walking 5 Miles Burn?
At 3 mph (about 100 minutes):
| Body weight | Total calories during the walk | Extra calories (above resting) |
|---|---|---|
| 140 lb | about 370 | about 260 |
| 160 lb | about 420 | about 300 |
| 180 lb | about 480 | about 340 |
| 200 lb | about 530 | about 380 |
Based on MET values from the Compendium of Physical Activities. Use the walking calorie calculator for your own numbers.
Is Walking 5 Miles Good for Weight Loss?
It can help a lot. 5 miles burns roughly 260 to 380 extra calories for most women. See walking 5 miles a day for weight loss for what to expect week by week.
5 Miles Compared With Other Distances
| Distance | Steps (5’4″ woman) | Time at 3 mph | Calories (160 lb) |
|---|---|---|---|
| 2 miles | about 4,800 | 40 min | about 170 |
| 3 miles | about 7,200 | 1 h | about 250 |
| 4 miles | about 9,600 | 1 h 20 min | about 340 |
| 5 miles | about 12,000 | 1 h 40 min | about 420 |
| 6 miles | about 14,400 | 2 h | about 510 |
What Slows You Down
- Hills and stairs: a steep route can add 10 to 20 minutes over 5 miles.
- Surface: trails, sand and snow are slower than pavement.
- Weather: heat and humidity make most people slow down; that’s sensible.
- Stops: traffic lights and breaks add up quickly.
How to Build Up to a 5-Mile Walk
- Start with 2 to 3 miles, three or four times a week.
- Add about half a mile to one walk each week.
- Wear cushioned shoes and carry water on warm days.
- Split it into two walks if one long walk feels like too much.
Frequently Asked Questions
How long does it take to walk 5 miles on a treadmill?
The same as outside at the same speed: about 1 hour 40 minutes at 3 mph or 75 minutes at 4 mph.
Is walking 5 miles a lot?
Yes, it’s a big walk for most people, about 12,000 steps. Many walkers build up to it over several weeks.
How long does it take to walk 5 miles for a beginner?
About 2 to 2.5 hours at an easy pace. Build up from shorter walks first.
How many miles is 60 minutes of walking?
About 2.5 to 3.5 miles for most people, depending on pace.
How many miles is 10,000 steps?
About 3.9 to 4.7 miles. See how many miles is 10,000 steps.
How long does it take to walk 12,000 steps?
About 1 hour 40 minutes at 3 mph, roughly the same as 5 miles for a 5’4″ woman. See how many miles is 12,000 steps.
Steps to miles by step count: 2,000 · 5,000 · 6,000 · 7,000 · 8,000 · 10,000 · 12,000 · 15,000 · 20,000 steps. Steps by distance: 2 miles · 3 miles · 4 miles · 5 miles (time) · 1-hour walk
Related Tools
This article is for general information only and is not medical advice. Read our Medical Disclaimer.
Sources
- Herrmann SD, et al. 2024 Adult Compendium of Physical Activities — https://pacompendium.com/
- Bohannon RW, Williams Andrews A. Normal walking speed: a descriptive meta-analysis. Physiotherapy, 2011 — https://doi.org/10.1016/j.physio.2010.12.004
- U.S. HHS. Physical Activity Guidelines for Americans, 2nd edition — https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines
Keep reading
More evidence-based guides for staying strong after 40.
