How Long Does It Take to Walk 13 Miles?

Walking Time for 13.1 Miles (Half Marathon) at Different Paces

A half marathon — 13.1 miles or 21.1 km — is the most popular long-distance race in the world. Walking the full distance is far more common than most people realize: many half marathon events have official walking divisions. Here are the exact times.

For context, the median half marathon running time is about 2 hours 13 minutes (RunRepeat, 2024). Walking the same distance at brisk pace takes 3:45 — roughly 90 minutes longer than the median runner.

The average half marathon finish for men is 1 hour 59 minutes and for women 2 hours 24 minutes (RunRepeat, 2024). At fast walking pace (4.0 mph), you'd finish in 3:16 — about 45% of all runners break 2 hours, so walking puts you behind most runners but ahead of the cutoff times at most events (typically 4–4.5 hours).

How Long to Walk 13.1 Miles by Age

Over half marathon distance, age-based speed differences create gaps of nearly 2 hours. According to Bohannon & Andrews (2011):

Key takeaways:

• Under 4.5 hours: Men aged 20–69 and women aged 40–49 all finish under 4 hours 30 minutes. This is well within the typical half marathon course time limit.
• The 5-hour mark: Women aged 70–79 approach 5 hours 11 minutes. Most half marathon events have 4–4.5 hour cutoffs, so walkers in this age group may need faster-than-comfortable pace or an event with generous time limits.
• Over 80: Walking a half marathon takes over 6 hours for adults aged 80+. This is best treated as a personal challenge with a self-supported route rather than a timed race.

These are continuous walking times. Add 30–60 minutes for race-day logistics, aid station stops, and pace decline after mile 10.

5 Real-World Examples

1. The First-Time Half Marathon Walker

Rachel, 36, has never run but signs up to walk a half marathon. She trains for 12 weeks, building from 5-mile weekend walks to a 10-mile long walk two weeks before the event. On race day, she walks at a brisk 3.5 mph — above her natural 3.0 mph (Bohannon data, women aged 30–39) — and finishes in 3 hours 48 minutes, slightly over her 3:45 target due to aid station stops.

At 160 lbs, Rachel burns approximately 1,111 calories (160 × 0.53 × 13.1). She receives the same medal as the runners and feels genuinely accomplished.

2. The Walking-Running Hybrid

James, 42, mixes walking and jogging in his half marathon. He runs at 5.0 mph for 5-minute intervals and walks at 3.5 mph for 5-minute recoveries. His blended pace averages about 4.2 mph, and he finishes in approximately 3 hours 7 minutes.

This run-walk method is common at half marathons. James's walking segments (at MET 4.3) provide active recovery while his running segments (at roughly MET 8.0) boost his average speed and calorie burn.

3. The Charity Walker With a Cause

Elaine, 58, walks a half marathon to raise money for cancer research. At her natural 2.93 mph (Bohannon data, women aged 50–59), she would finish in about 4 hours 28 minutes of continuous walking. With eight aid station stops averaging 2 minutes each and one longer bathroom break, her actual finish time is 4 hours 50 minutes.

At 175 lbs, Elaine burns approximately 1,217 calories (175 × 0.53 × 13.1). She raised $3,200 from sponsors — making every mile worth approximately $244.

4. The Annual Tradition Walker

David, 67, has walked the same half marathon event for 11 consecutive years. In his early years, he finished in about 4 hours 10 minutes. Now, at a comfortable 3.0 mph (Bohannon data, men aged 60–69), his recent finish time is 4 hours 35 minutes — reflecting a natural age-related pace decline.

At 180 lbs, each event burns roughly 1,250 calories (180 × 0.53 × 13.1). David's approach: start conservatively, walk the first 7 miles at a steady clip, take a 5-minute break at the halfway aid station, then finish at whatever pace feels sustainable.

5. The Fast Walking Competitor

Vera, 49, is a competitive fitness walker who trains specifically to walk half marathons as fast as possible. At a very fast 4.5 mph race pace, she finishes in approximately 2 hours 55 minutes — faster than many recreational joggers. Her speed comes from deliberate race walking technique: quick turnover, hip drive, and shorter strides.

At 135 lbs, Vera burns approximately 938 calories (135 × 0.53 × 13.1). Her finish time puts her in competitive territory — the top 10% of women finish a half marathon under 1 hour 54 minutes running (RunRepeat, 2024), so her walking time is about an hour behind the top running tier.

What Affects Your Half Marathon Walking Time?

Walking 13.1 miles takes everything that matters at 5 miles and intensifies it. This is endurance territory.

Pace decline after mile 8–10 is near-universal. Even experienced walkers lose 5–15% of their pace in the final 3 miles. If you average 17:08/mile (3.5 mph) for the first 10 miles, miles 11–13 might take 19–20 minutes each, adding 6–10 minutes to your calculated time.

Nutrition determines your final miles. A 4+ hour walk requires calorie intake during the event. Plan 100–200 calories per hour after the first hour — energy gels, chews, or real food from aid stations. Skipping nutrition leads to bonking around mile 10–11.

Hydration strategy is critical. Plan to consume 500–750ml of water per hour. Most half marathon courses have aid stations every 1.5–2 miles, but carrying a handheld bottle gives you control over timing.

Foot care prevents crisis. At 13 miles, blisters can turn from discomfort into a walk-stopping problem. Apply anti-blister balm to hot spots before starting. Wear socks and shoes tested at 8–10 mile distances.

Course terrain dramatically affects time. The Compendium of Physical Activities rates flat walking at MET 3.5 and uphill walking (1–5% grade) at MET 5.3. A hilly half marathon course can add 30–45 minutes compared to a flat one.

13.1 Miles in Steps and Calories

Steps

At moderate 3.0 mph pace, 13.1 miles equals approximately 29,501 steps, based on ~2,252 steps per mile (ACSM's Health & Fitness Journal, 2008). By height:

A half marathon walk produces roughly 3× the 10,000-step daily target — more steps than the average American logs in an entire week.

Calories Burned

Using the Compendium formula (body weight in lbs × 0.53 per mile × 13.1 miles):

These are flat-terrain estimates. On a hilly course, add 30–50% more calories. A 180-lb person on a hilly half marathon course might burn 1,600–1,900 calories.

Tips for Walking a Half Marathon

Walking 13.1 miles requires genuine training. This is not a distance you improvise.

Follow a 10–12 week training plan. Build weekly long walks progressively: 5 → 7 → 8 → 10 → 11 → 13 miles. Cut back every third week to let your body recover. Your longest training walk should be 10–11 miles, two weeks before the event.

Practice everything in training. Test your shoes at 8+ miles. Test your nutrition plan. Test your hydration setup. Race day is not the time for experiments.

Start slower than you want to. Walk the first 3 miles at slightly below your target pace. It will feel too easy — that's the point. You'll appreciate those banked reserves during miles 10–13.

Choose an event with a walker-friendly cutoff. Many half marathons allow 4–4.5 hours. Some walking-specific events allow 6+ hours. Check the time limit before registering.

Frequently Asked Questions

Can you walk a half marathon without training?

You can physically walk 13.1 miles without specific training if you're generally active, but it's not recommended. Without build-up, you'll likely experience severe blisters, joint pain, and extreme fatigue after mile 8–10. Even 6–8 weeks of progressive long walks dramatically improves the experience.

The difference between a trained and untrained half marathon walk is stark: trained walkers finish tired but smiling; untrained walkers often finish injured and miserable.

What is a good half marathon walking time?

At brisk pace (3.5 mph), a half marathon walking time of 3 hours 45 minutes is excellent. Under 4 hours is strong. The median half marathon finish (all runners) is about 2 hours 13 minutes (RunRepeat, 2024), and the average overall finish is 2 hours 15 minutes.

Most half marathon events consider any finish time legitimate. The accomplishment is completing 13.1 miles, regardless of whether you ran or walked.

How many calories does walking a half marathon burn?

Walking 13.1 miles burns approximately 1,041 calories for a 150-lb person and 1,389 calories for a 200-lb person, using the Compendium formula. On hilly courses, add 30–50% more.

For context, running a half marathon burns about 1,473 calories for a 150-lb person — roughly 40% more. But walking burns substantial calories while placing far less stress on joints.

How does walking compare to running a half marathon?

The average running finish is about 2 hours 15 minutes. Walking at brisk pace takes about 3 hours 45 minutes — roughly 67% longer. The calorie difference favors running (about 40% more per mile), but walking is accessible to anyone who can train for 8–12 weeks.

About 45% of all half marathon participants finish under 2 hours (RunRepeat, 2024). Walking puts you at the back of the pack time-wise, but many events celebrate all finishers equally.

Related Pages

• How Long to Walk 10 Miles — a shorter long walk
• How Long to Walk 15 Miles — just beyond half marathon distance
• How Long to Walk 26 Miles — full marathon distance
• How Long to Run a Half Marathon — running comparison
• 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. CDC Physical Activity Guidelines for Americans, 2nd edition (2018). health.gov
3. Compendium of Physical Activities — MET values. compendiumofphysicalactivities.com
4. RunRepeat (2024). Half marathon race statistics — 35 million results. runrepeat.com
5. ACSM's Health & Fitness Journal (2008). Step counts per mile at various speeds.