How Long Does It Take to Walk 5 Miles? The Ultimate Guide

Walking is one of the simplest and most accessible forms of exercise, beloved by people of all ages and fitness levels.

Setting a goal like walking 5 miles is a popular target for those looking to improve their cardiovascular health, lose weight, or simply enjoy the great outdoors. However, the time it takes to complete a 5-mile walk can vary significantly based on several key factors. 

In this comprehensive guide, we’ll explore everything you need to know about walking 5 miles, from average completion times to expert tips for making your walk more enjoyable.

Factors That Influence 5 Mile Walking Time

The duration of a 5-mile walk is influenced by a variety of elements, including age, gender, walking pace, terrain, and overall fitness level. Let’s take a closer look at each of these factors:

Age and Gender

Age and gender play a significant role in determining walking speed and, consequently, the time it takes to complete a 5-mile walk. Generally, younger individuals tend to walk faster than older adults, and men often have a slightly quicker pace than women due to differences in stride length and muscle mass.

According to fitness experts, here are some average times for different age groups and genders:

Average Time to Walk 5 Miles for Women by Age

Age GroupSpeed (mph)Time (approx.)Notes
Young Women3.5~86 minutesPossible to achieve faster speeds
Young Women3~100 minutesGood fitness target
Older Women3~100 minutesAverage, may take slightly longer
All Ages3-3.5~100 minutesRecommended brisk pace

Average Time to Walk 5 Miles for Men by Age

Age GroupSpeed (mph)Time (approx.)Notes
Young Men3.5-4~75-86 minutesPossible to achieve faster speeds
Young Men3~100 minutesPossible for many healthy men
Older Men3~100 minutesAverage, may take slightly longer

Walking Pace

The pace at which you walk significantly impacts the time it takes to cover 5 miles. A brisk pace, typically between 3-4 miles per hour, can help you complete the distance in 75-100 minutes. In contrast, a leisurely stroll at around 2 miles per hour may take up to 2.5 hours or more.

Terrain and Environment

The terrain and environment you’re walking on can also affect your walking speed and overall time. Flat, paved surfaces generally allow for faster times than hilly or uneven terrain. 

Walking on a treadmill can be easier than walking outdoors, where you may encounter obstacles or varying weather conditions.

Fitness Level

Your overall fitness level plays a crucial role in determining how long it takes you to walk 5 miles.

Individuals who engage in regular physical activity and have a higher level of cardiovascular endurance may be able to complete the distance in a shorter time frame compared to those who are less active.

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Average 5 Mile Walking Times

Based on the factors discussed above, the average time to walk 5 miles typically falls within the following ranges:

  • Casual Pace (2-3 mph): 100-150 minutes
  • Moderate Pace (3-4 mph): 75-100 minutes
  • Brisk Pace (4-5 mph): 60-75 minutes

It’s important to note that these are approximate ranges, and your individual walking time may vary based on your age, gender, fitness level, and other personal factors.

Health Benefits of Walking 5 Miles Daily

Incorporating a daily 5-mile walk into your routine can offer numerous health benefits, including:

  • Weight Loss: Walking 5 miles at a moderate pace can burn approximately 250-400 calories, depending on your weight and pace, contributing to a calorie deficit for weight loss.
  • Improved Cardiovascular Health: Regular brisk walking strengthens your heart and lungs, reducing the risk of heart disease and stroke.
  • Reduced Risk of Chronic Diseases: Walking can lower your risk of developing conditions such as type 2 diabetes, certain cancers, and high blood pressure.
  • Stronger Bones and Muscles: Weight-bearing exercises like walking help build and maintain strong bones and muscles, reducing the risk of osteoporosis and muscle loss.
  • Boosted Mental Health: Walking has been shown to improve mood, reduce stress and anxiety, and promote better sleep.
  • Increased Energy Levels: Regular exercise like walking can increase your overall energy levels and improve stamina.

Tips to Make Your 5 Mile Walk More Engaging

While walking is a simple and straightforward activity, it can sometimes feel monotonous or boring. Here are some tips to help make your 5-mile walk more enjoyable:

  • Change Your Route: Exploring new routes and scenery can add variety and keep your walks interesting.
  • Listen to Music or Podcasts: Listening to your favorite tunes or podcasts can help pass the time and make the walk more enjoyable.
  • Walk with a Friend: Having a walking buddy can make the time go by faster and provide an opportunity for socializing.
  • Set Goals and Challenges: Challenge yourself to walk further, faster, or incorporate intervals to keep things interesting.
  • Incorporate Strength Training: Adding bodyweight exercises like squats, lunges, or push-ups during your walk can help build strength and break up the monotony.

Tracking Your 5 Mile Walk

Keeping track of your walking time and distance can be a great way to monitor your progress and stay motivated. Here are some popular methods for tracking your 5-mile walks:

  • Smartphone Apps: Apps like Strava, MapMyWalk, and Runkeeper use GPS to track your distance, time, pace, and other metrics.
  • Wearable Devices: Smartwatches and fitness trackers can provide detailed data on your walking activity, including distance, time, and calories burned.
  • Treadmill Tracking: If you’re walking on a treadmill, many models offer built-in tracking features that display your distance, time, and pace.
  • Online Mapping Tools: You can use tools like Google Maps to map out your route beforehand and estimate the distance and time based on your expected pace.


How many minutes should it take to walk 5 miles? 

The typical range for walking 5 miles at a moderate pace is approximately 75-120 minutes, with factors like age, gender, and fitness level influencing the exact time.

Is 5 miles a day good to walk? 

Yes, walking 5 miles a day is an excellent goal that provides numerous health benefits. It meets the recommended weekly physical activity guidelines and can contribute to weight management, improved cardiovascular health, and reduced risk of chronic diseases.

How many miles is 10,000 steps? 

The distance of 10,000 steps is approximately 5 miles based on the average stride length for most adults.

Can you walk at 5 miles per hour? 

Sustaining a pace of 5 miles per hour for an extended period is extremely difficult and reserved for highly fit walkers or runners. Most individuals should aim for a more moderate pace between 3-4 miles per hour for a comfortable 5-mile walk.


Walking 5 miles is an achievable and rewarding goal for people of all ages and fitness levels. By understanding the factors that influence walking time and incorporating tips to make your walks more engaging, you can turn this simple activity into a enjoyable and beneficial part of your daily routine.

Remember, the key is to find a comfortable pace that works for you and gradually increase your speed and distance as your fitness improves. With dedication and consistency, a daily 5-mile walk can transform your physical and mental well-being, helping you live a healthier, happier life.

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