How Long Does It Take to Walk 10 km?

Walking Time for 10 km at Different Paces

Ten kilometres is the standard long-distance race format — the most popular 10K events worldwide attract both runners and walkers. Here are the exact walking times.

At moderate pace, 10 km takes just over 2 hours — a clean, plannable time block for a weekend morning or a long evening walk. At brisk pace, it fits under 1 hour 48 minutes.

For comparison, the average 10K running finish time is about 57 minutes for men and 1 hour 7 minutes for women (RunRepeat, 2024). Walking the same distance takes roughly double the running time.

How Long to Walk 10 km by Age

At 10 km, age-based speed differences create time gaps of over an hour. According to Bohannon & Andrews (2011):

Key takeaways:

• Under 2 hours: Men aged 30–59 and women aged 40–49 finish under 2 hours. This makes a 10 km walk a genuine sub-2-hour workout for most working-age adults.
• The 2-hour line: Women over 50 and men over 60 cross the 2-hour mark. At 10 km, this shifts the walk into "extended outing" territory.
• Senior range: Adults 70–79 need about 2 hours 12 to 2 hours 28 minutes. Over 80, it approaches 3 hours, potentially warranting a rest break.

5 Real-World Examples

1. The Weekend 10K Walker

Annika, 39, walks a 10 km loop through a park and along a canal every Sunday morning. At her natural 4.83 km/h (3.0 mph, Bohannon data for women aged 30–39), the walk takes about 2 hours 4 minutes. She leaves at 8:00 AM and returns by 10:10 AM — early enough for brunch.

At 68 kg (150 lbs), Annika burns approximately 494 calories (150 × 0.53 × 6.2 miles) and logs about 13,962 steps (2,252 × 6.2). Her single Sunday walk provides over 2 hours of moderate activity — exceeding the CDC's recommendation of 150 minutes per week in one session when combined with her weekday walks.

2. The 10K Event Walker

Thomas, 54, registers for a 10K race but plans to walk the entire distance. At a brisk 5.6 km/h (3.5 mph) — above his natural 5.15 km/h (Bohannon data, men aged 50–59) — he finishes in 1 hour 47 minutes. Most 10K events allow 1.5–2 hours, so his brisk walking time fits comfortably within the cutoff.

The average 10K running finish for men is about 57 minutes (RunRepeat, 2024). Thomas's walking time is roughly double that, but he finishes without joint pain, without specific running training, and with the same medal.

3. The Urban Explorer's Circuit

Mei, 28, uses 10 km walks to explore different neighbourhoods in her city. She picks a starting point, walks 5 km in one direction, then loops or buses back. At a moderate 4.8 km/h, her walking portion takes about 2 hours 4 minutes.

At 55 kg (121 lbs), Mei burns approximately 397 calories (121 × 0.53 × 6.2). She's mapped 12 different 10 km routes over 3 months, covering 120 km of city streets she'd never seen from a car.

4. The Walking Group's Long Route

A group of four retirees — ages 65, 67, 70, and 72 — walk 10 km together every Wednesday. The group settles at the slowest member's pace of about 4.2 km/h (2.6 mph, between the Bohannon averages for women aged 60–69 and 70–79). Their walk takes about 2 hours 23 minutes.

They build in a 15-minute café stop at the 5 km mark, splitting the walk into two manageable halves. Total outing: about 2 hours 38 minutes. Each member burns 350–500 calories depending on weight.

5. The Training Walk for a Half Marathon

Raj, 32, uses 10 km walks as his standard training session while building toward a walking half marathon (21.1 km). At a brisk 5.6 km/h (3.5 mph), each training walk takes 1 hour 47 minutes. He walks 10 km three times per week and adds a longer weekend walk.

At 80 kg (176 lbs), each 10 km session burns about 578 calories (176 × 0.53 × 6.2). Three sessions per week total 30 km (18.6 miles) — a solid training base for the 21.1 km goal.

What Affects Your 10 km Walking Time?

At 10 km, several factors add 10–20 minutes to your expected time.

Mild fatigue appears after 7–8 km. Most walkers maintain pace through 6–7 km without difficulty. The final 2–3 km may see a 3–5% pace decline, adding 3–5 minutes to your total.

Hydration starts to matter at this distance. A 2-hour walk in warm weather benefits from water intake. Carry a small bottle or plan a route past a fountain — it's not critical at 10 km, but it helps maintain comfort in the final kilometres.

Terrain has a meaningful effect. The Compendium of Physical Activities rates flat walking at MET 3.5 versus 5.3 for a 1–5% gradient. A hilly 10 km route might add 15–25 minutes over flat terrain.

Urban versus trail routes differ significantly. A 10 km city walk with traffic crossings, crowds, and navigation adds 10–15 minutes of non-walking time. Parks and trails offer continuous movement.

10 km in Steps and Calories

Steps

At moderate pace, 10 km (6.2 miles) equals approximately 13,962 steps (~2,252 steps per mile × 6.2). By height:

Ten km puts you at roughly 1.4× the popular 10,000-step target. Combined with normal daily movement, a 10 km walk ensures hitting 15,000–18,000 daily steps.

Calories Burned

Using the Compendium formula (body weight in lbs × 0.53 × 6.2 miles):

The CDC benchmark of 280 calories per hour for a 70 kg person at moderate pace works out to about 579 calories over a 2:04 walk — consistent with these estimates.

Tips for Walking 10 km

Ten km is the distance where casual walking becomes intentional exercise. A few adjustments make it more sustainable and enjoyable.

Plan a destination walk. Walk 5 km to a café, market, or viewpoint, then take transit or walk back. Point-to-point routes eliminate the tedium of loops.

Bring minimal water. A small handheld bottle is enough for 10 km in moderate weather. In heat, plan a refill point at the halfway mark.

Use it as your weekly long walk. If you walk 3–5 km daily, adding one 10 km walk per week provides a progressive overload that builds endurance without overtraining.

Frequently Asked Questions

How long does it take to walk 10 km on a treadmill?

At 4.8 km/h (3.0 mph), 10 km on a treadmill takes about 2 hours 4 minutes. At 5.6 km/h (3.5 mph), about 1 hour 47 minutes; at 6.4 km/h (4.0 mph), about 1 hour 34 minutes.

Two hours on a treadmill requires mental strategies — varying incline, watching a film, or splitting the session into two parts.

Is walking 10 km a day good exercise?

Walking 10 km daily is exceptional exercise. At moderate pace, it provides over 14 hours of activity per week — more than 5× the CDC's recommended 150 minutes. Each walk adds roughly 13,962 steps, far exceeding the 8,000-step threshold linked to 51% lower mortality risk.

For most people, 10 km works better as a 2–3 times per week habit than a daily one, due to the 2-hour time commitment.

How does walking 10 km compare to running a 10K?

The average 10K running finish is about 57 minutes for men and 1 hour 7 minutes for women (RunRepeat, 2024). Walking takes about 2 hours at moderate pace — roughly double the running time.

Walking 10 km burns about 542 calories for a 75 kg person, while running burns about 766 calories. Running is faster and more calorie-efficient per minute, but walking 10 km requires no specific training and is far gentler on joints.

How long would it take a senior to walk 10 km?

For adults aged 60–69, expect about 2 hours 4 minutes (men) and 2 hours 14 minutes (women). For adults aged 70–79, approximately 2 hours 12 minutes (men) and 2 hours 28 minutes (women).

A brief rest at the 5 km mark — 5–10 minutes — is advisable for older walkers. Ten km is achievable for most active seniors who regularly walk 5 km.

Related Pages

• How Long to Walk 5 km — half the distance
• How Long to Walk 6 Miles — 10 km ≈ 6.2 miles
• How Long to Run a 10K — running comparison
• How Far Can I Walk in 2 Hours? — roughly 10 km at moderate pace
• Walking Time Calculator — calculate any distance

Sources Cited

1. Bohannon, R.W. & Andrews, A.W. (2011). "Normal walking speed: a descriptive meta-analysis." Physiotherapy, 97(3), 182–189. PubMed: 21820535
2. RunRepeat (2024). Average 10K race finish times. runrepeat.com
3. CDC Physical Activity Guidelines for Americans, 2nd edition (2018). health.gov
4. Compendium of Physical Activities — MET values. compendiumofphysicalactivities.com
5. ACSM's Health & Fitness Journal (2008). Step counts per mile at various speeds.