How Far Can You Walk in 45 Minutes?
You can walk approximately 2.25 miles (3.6 km) in 45 minutes at a moderate 3.0 mph pace. At a brisk 3.5 mph, you'll cover about 2.63 miles. At a leisurely 2.0 mph, roughly 1.5 miles. These estimates come from Bohannon & Andrews (2011), a meta-analysis of 23,111 subjects.
Calculate Your Walking Distance
Time: 45 minutes
Distance Covered in 45 Minutes at Different Paces
| Pace Level | Speed (mph) | Distance in 45 min | Distance (km) |
|---|---|---|---|
| Leisurely | 2.0 | 1.50 miles | 2.41 km |
| Easy | 2.5 | 1.88 miles | 3.02 km |
| Moderate | 3.0 | 2.25 miles | 3.62 km |
| Brisk | 3.5 | 2.63 miles | 4.23 km |
| Fast | 4.0 | 3.00 miles | 4.83 km |
| Very Fast | 4.5 | 3.38 miles | 5.43 km |
Forty-five minutes is the sweet spot between "quick walk" and "dedicated workout." At brisk pace, you'll cover nearly 5K (3.1 miles) — making a 45-minute brisk walk essentially a walking 5K.
At fast pace, 45 minutes covers exactly 3 miles — a clean fitness walking benchmark.
Distance by Age in 45 Minutes
Based on Bohannon & Andrews (2011):
| Age Group | Men's Distance | Women's Distance |
|---|---|---|
| 20–29 | 2.28 mi (3.67 km) | 2.25 mi (3.62 km) |
| 30–39 | 2.40 mi (3.86 km) | 2.25 mi (3.62 km) |
| 40–49 | 2.40 mi (3.86 km) | 2.33 mi (3.75 km) |
| 50–59 | 2.40 mi (3.86 km) | 2.20 mi (3.54 km) |
| 60–69 | 2.25 mi (3.62 km) | 2.08 mi (3.34 km) |
| 70–79 | 2.12 mi (3.41 km) | 1.90 mi (3.05 km) |
| 80–99 | 1.63 mi (2.62 km) | 1.58 mi (2.53 km) |
Most adults aged 20–69 cover 2.08–2.40 miles in 45 minutes. The total spread across all age groups is less than 1 mile.
What Can You Do with a 45-Minute Walk?
Steps: Approximately 5,067 steps at moderate pace (2,252 × 2.25 miles).
Calories: About 119–159 calories for a 150–200 lb person (body weight × 0.53 × 2.25 miles).
Health value: A daily 45-minute walk provides 315 minutes of activity per week — more than double the CDC's 150-minute recommendation. Even three 45-minute walks per week (135 minutes) nearly meets the guideline.
Fitness equivalent: At brisk pace, a 45-minute walk covers nearly 5K distance. Three brisk 45-minute walks per week is essentially a 5K walking habit — delivering real cardiovascular and metabolic benefits.
Frequently Asked Questions
Is a 45-minute walk a good workout?
A 45-minute walk is an excellent workout. At moderate pace, it burns 119–159 calories, covers over 2 miles, and adds 5,000+ steps to your day. At brisk pace, it qualifies as moderate-intensity exercise per CDC guidelines and covers nearly 5K — a meaningful fitness distance.
Done daily, a 45-minute walk exceeds every public health activity recommendation.
How many steps is a 45-minute walk?
Approximately 5,067 steps at moderate pace (3.0 mph). At brisk pace (~100 steps/minute per British Journal of Sports Medicine, 2018), about 4,500 steps. Either way, a 45-minute walk gets you past the halfway point toward 10,000 daily steps.
Related Pages
- How Far Can I Walk in 30 Minutes? — a shorter time block
- How Far Can I Walk in 1 Hour? — the next major time block
- How Long to Walk 2 Miles — roughly what you cover in 45 minutes
- How Long to Walk 5 km — brisk walkers cover nearly 5K in 45 min
- Walking Time Calculator — calculate any distance
Sources Cited
- Bohannon, R.W. & Andrews, A.W. (2011). Physiotherapy, 97(3), 182–189.
- ACSM's Health & Fitness Journal (2008). Step counts per mile.
- CDC Physical Activity Guidelines for Americans, 2nd edition (2018).
- British Journal of Sports Medicine (2018). Brisk walking ~100 steps/minute.