How Long Does it Take to Walk 10 Miles a Day and What to Expect

Average Time It Takes to Walk 10 Miles

Walking 10 miles is an impressive daily goal that offers numerous health benefits. However, the time it takes to complete this distance can vary depending on several factors. On average, most people can expect to spend 2 to 4 hours walking 10 miles at a moderate pace.

The specific time will depend on your:

  • Age: Younger individuals tend to walk faster than older adults.
  • Fitness Level: Those who are more physically fit can sustain a quicker walking pace.
  • Terrain: Walking on flat, paved surfaces is generally faster than hiking over uneven trails.

To illustrate the impact of age, let’s look at some typical 10-mile walk times for women and men across different age groups:

Average 10-Mile Walk Time for Women

Age RangeAverage Time
20-29 years3 hr 20 min
30-39 years3 hr 20 min
40-49 years3 hr 13 min
50-59 years3 hr 25 min
60-69 years3 hr 36 min
70-79 years3 hr 57 min

Average 10-Mile Walk Time for Men

Age RangeAverage Time
20-29 years3 hr 00 min
30-39 years3 hr 00 min
40-49 years3 hr 07 min
50-59 years3 hr 07 min
60-69 years3 hr 20 min
70-79 years3 hr 40 min

As you can see, age is a significant factor, with younger adults generally able to walk 10 miles faster than older individuals. Additionally, men tend to complete the distance quicker than women on average.

What is a Brisk 10 Mile Walking Pace?

What is a Brisk 10 Mile Walking Pace?

For those looking to walk 10 miles at a “brisk” pace, experts recommend aiming for a speed of 3 to 4 miles per hour (mph). This equates to a pace of 15 to 20 minutes per mile.

At this brisk walking speed, you can expect to complete 10 miles in approximately 2.5 to 3.5 hours. However, it’s important not to push too hard, especially when starting out. Maintaining a comfortable but challenging pace is key to making your 10-mile walks sustainable and enjoyable.

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Health Benefits of Walking 10 Miles Daily

Incorporating a daily 10-mile walk into your routine can provide a wide range of mental and physical health benefits. Here are some of the most significant advantages:

  • Improved Cardiovascular Health: Regular brisk walking has been shown to lower blood pressure, regulate heart rate, and reduce the risk of heart disease.
  • Weight Loss and Management: Walking 10 miles per day can burn a significant number of calories, contributing to weight loss or maintenance when combined with a balanced diet.
  • Reduced Disease Risk: Studies indicate that daily walking can lower your risk of developing chronic conditions like type 2 diabetes, certain cancers, and stroke.
  • Better Mood and Mental Health: Exercise like walking releases endorphins, which can improve your mood, reduce stress and anxiety, and even alleviate symptoms of depression.
  • Increased Energy Levels: By improving oxygen flow throughout your body, regular walking can boost your energy levels and combat fatigue.
  • Stronger Bones and Muscles: The weight-bearing nature of walking helps build and maintain strong bones, reducing the risk of osteoporosis. It also strengthens your muscles, especially in your legs and core.

Calories Burned Walking 10 Miles

The number of calories you’ll burn walking 10 miles depends primarily on your weight and walking speed. Use this chart as an estimate:

Weight (lbs)Calories Burned (10 miles @ 3 mph)
100550 – 650
120650 – 750
140750 – 850
155850 – 1000
1801000 – 1150
2001100 – 1300

As you can see, walking 10 miles per day can burn a significant number of calories, especially for those carrying more weight. Combined with a balanced diet, this calorie burn can contribute to healthy and sustainable weight loss.

“Walking is the best possible exercise. Habituate yourself to walk very far.” – Thomas Jefferson

Tips for Enjoying Your 10 Mile Walks

While walking 10 miles daily offers incredible benefits, it’s also a significant time commitment. To make the most of your walking routine and stay motivated, try implementing some of these tips:

  1. Vary Your Routes: Explore new neighborhoods, parks, or trails to keep your walks interesting and engaging. Changing your scenery can help combat boredom.
  2. Listen to Audio Entertainment: Tune into podcasts, audiobooks, or curated playlists to make the time fly by. Having something engaging to listen to can turn your walk into a multi-tasking hobby.
  3. Walk with Friends or Groups: Inviting others to join you can make the miles feel easier and more enjoyable. You’ll have company to chat with and can hold each other accountable.
  4. Set Distance or Time Goals: Challenge yourself by increasing your daily mileage gradually or aiming to complete the 10 miles in a faster time. Having goals can keep you motivated.
  5. Incorporate Exercises: Along your route, stop and do sets of bodyweight exercises like pushups, lunges, or squats. This adds strength training to your walking routine.
  6. Use a Fitness Tracker: Wearable devices or smartphone apps can monitor your distance, pace, and calories burned, giving you a sense of accomplishment.

The key is to experiment and find strategies that make your 10-mile walks something you actually look forward to each day.

Getting Started Walking 10 Miles Per Day

Getting Started Walking 10 Miles Per Day

If walking 10 miles daily seems daunting, don’t worry – you can gradually build up to this impressive goal. Here are some tips for beginners:

  1. Invest in Proper Gear: Having well-fitting, supportive shoes is crucial for comfortable walking. Moisture-wicking socks and breathable clothing can also help.
  2. Stay Hydrated: Bring water, especially on warm days. For longer walks, consider an electrolyte replacement drink to replenish what you’ve sweat out.
  3. Fuel Your Body: Have a small snack like a banana or trail mix about an hour before your walk to provide energy. And don’t forget to eat a balanced meal afterward to aid recovery.
  4. Start Slow: Begin with shorter distances, even just 1-2 miles per day, and increase your mileage gradually over several weeks to avoid burnout or injury.
  5. Do a Warmup: Take 5-10 minutes for dynamic stretches like leg swings to prepare your muscles before walking.
  6. Listen to Your Body: If you feel pain or excessive fatigue, scale back your distance until your body adjusts to the new activity level.

Sample 10 Mile Walking Training Plan

Here’s an example of how you could build up to walking 10 miles per day over an 8-week period:

  • Week 1: Walk 2-4 miles per day
  • Week 2: Walk 4-6 miles per day
  • Week 3: Walk 5-7 miles per day
  • Week 4: Walk 6-8 miles per day
  • Week 5: Walk 7-9 miles per day
  • Week 6: Walk 8-10 miles per day
  • Weeks 7-8: Maintain walking 10 miles per day

Remember, this is just a sample – adjust the plan as needed based on your fitness level and how your body responds. The goal is increasing your mileage gradually to avoid injury.


Walking 10 miles per day is an excellent way to improve your overall health and well-being. While it does require a significant time commitment of 2-4 hours for most people, the mental and physical benefits make it well worth the effort.

By starting slowly, listening to your body, and finding ways to make your walks more engaging and enjoyable, you can build up to walking 10 miles per day comfortably. Don’t be discouraged if it takes some time to reach this goal – consistency is key.

Once you’ve established a regular 10-mile daily walking routine, you’ll begin to experience the incredible physical and mental health benefits. From improved cardiovascular fitness and weight management to reduced disease risk, boosted mood, and increased energy levels, making time for this exercise can truly transform your overall well-being.

And remember, walking is low-impact and accessible for most fitness levels. You can go at your own pace, take breaks as needed, and choose scenic routes that motivate you to keep moving. Why not invite friends or family to join you for added motivation and social connection?

So lace up those walking shoes, chart out an appealing route, and start accumulating those 10 miles one step at a time. Your body and mind will thank you for making this commitment to an exercise as simple and rewarding as walking.


How much weight will I lose if I walk 10 miles a day?

While weight loss depends on creating a calorie deficit through diet and exercise, walking 10 miles per day can certainly support your goals. Most people can expect to lose 1-2 lbs per week by walking this distance alongside a balanced diet. The exact amount varies based on factors like your current weight, pace, and dietary intake.

How long should a 10 mile walk take?

For most people, a 10 mile walk will take approximately 2.5 to 4 hours depending on age, fitness level, terrain, and walking speed. A brisk pace of 3-4 mph is a reasonable target for completing the distance in 2.5-3.5 hours.

What is a good distance to walk every day?
Experts recommend aiming for at least 30-60 minutes (2-4 miles) of walking per day at a minimum for overall health. Walking 10 miles daily is an excellent goal for those looking to increase their aerobic activity and reap greater fitness benefits.

Will walking 10 miles a day help lose belly fat?

Walking 10 miles per day can support overall fat loss when combined with a calorie deficit, but you can’t specifically target areas like belly fat through exercise alone. A comprehensive approach including strength training, a healthy diet, stress management, and getting enough sleep is best for reducing stubborn belly fat.

Remember, the key to making your 10-mile daily walks sustainable is to start at a manageable level, set reasonable goals, and focus on making the experience an enjoyable habit. With commitment and consistency, you’ll be well on your way to improved whole-body health and fitness.

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