How Long Does It Take to Walk 3 Miles?
It takes approximately 1 hour to walk 3 miles at an average walking pace of 3.0 mph. At a brisk pace (3.5 mph), you'll finish in about 51 minutes and 26 seconds, while a leisurely walker (2.0 mph) may need 1 hour and 30 minutes. These estimates come from Bohannon & Andrews (2011), a meta-analysis of 23,111 subjects across 41 studies.
Calculate Your Walking Time
Distance: 3 mi (4.83 km)
Walking Time for 3 Miles at Different Paces
Three miles is the most popular fitness walking distance — long enough to qualify as a real workout by any standard, and the first distance where you'll break the 1-hour barrier at some paces. Here are the exact times at six pace levels.
| Pace Level | Speed (mph) | Speed (km/h) | Time for 3 Miles | Description |
|---|---|---|---|---|
| Leisurely | 2.0 | 3.2 | 1:30:00 | Casual stroll, window shopping |
| Easy | 2.5 | 4.0 | 1:12:00 | Relaxed walk, chatting easily |
| Moderate | 3.0 | 4.8 | 1:00:00 | Average adult walking pace |
| Brisk | 3.5 | 5.6 | 51:26 | Purpose-driven, breathing harder |
| Fast | 4.0 | 6.4 | 45:00 | Power walking, slight sweat |
| Very Fast | 4.5 | 7.2 | 40:00 | Race walking / athletic pace |
The landmark here is clean and memorable: 3 miles at 3.0 mph takes exactly 1 hour. At brisk pace, the same distance fits inside a standard lunch hour with minutes to spare.
The CDC defines moderate-intensity walking as 2.5–4.0 mph. At any speed in that range, 3 miles takes 45 minutes to 1 hour 12 minutes — a substantial block of exercise.
How Long to Walk 3 Miles by Age
Three miles amplifies age-related speed differences into time gaps worth planning around. According to Bohannon & Andrews (2011):
| Age Group | Men's Typical Speed | Men's 3-Mile Time | Women's Typical Speed | Women's 3-Mile Time |
|---|---|---|---|---|
| 20–29 | 3.04 mph | 59:12 | 3.00 mph | 1:00:00 |
| 30–39 | 3.20 mph | 56:15 | 3.00 mph | 1:00:00 |
| 40–49 | 3.20 mph | 56:15 | 3.11 mph | 57:53 |
| 50–59 | 3.20 mph | 56:15 | 2.93 mph | 1:01:26 |
| 60–69 | 3.00 mph | 1:00:00 | 2.77 mph | 1:04:58 |
| 70–79 | 2.82 mph | 1:03:50 | 2.53 mph | 1:11:09 |
| 80–99 | 2.17 mph | 1:22:57 | 2.10 mph | 1:25:43 |
Key takeaways:
- Under an hour: Men aged 20–59 and women aged 40–49 all complete 3 miles in under 60 minutes at their natural pace. Peak-speed men finish in about 56 minutes.
- The 1-hour divider: Women over 50, men over 60, and all adults over 70 cross the 1-hour mark. This is the age threshold where a 3-mile walk shifts from a "sub-hour workout" to a "longer outing."
- Over 80: Adults aged 80+ need roughly 1 hour 23 to 1 hour 26 minutes. Three miles remains achievable but starts to warrant a brief rest stop at the midpoint.
5 Real-World Examples
1. The 5K Training Walker
Angela, 40, is preparing to walk her first 5K (3.107 miles). She uses 3-mile walks as her standard training session. At a brisk 3.5 mph — slightly above her natural 3.11 mph (Bohannon data, women aged 40–49) — each training walk takes about 51 minutes 26 seconds.
On race day, with event energy and adrenaline, she expects to walk the 5K in roughly 53–55 minutes. The average 5K finish time for women is about 34 minutes (RunRepeat, 2024), but that includes runners — walking a 5K in under an hour puts Angela in respectable company among walkers.
2. The Before-Work Circuit
Jason, 34, walks a 3-mile loop through his neighborhood every morning at 5:45 AM. At his natural 3.20 mph (Bohannon data, men aged 30–39), the walk takes 56 minutes 15 seconds. He's showered and eating breakfast by 7:00 AM.
At 210 lbs, Jason burns approximately 334 calories per walk (210 × 0.53 × 3) and logs about 6,756 steps. Five morning walks per week add up to 15 miles, 1,670 calories, and 33,780 steps — all before his workday begins.
3. The Walking Book Club
Pam, 56, meets two friends every Wednesday for a 3-mile walk-and-talk. The group settles into an easy 2.5 mph pace to allow comfortable conversation. Their walk takes exactly 1 hour 12 minutes, and they discuss that week's book chapter the entire time.
At Pam's weight of 165 lbs, she burns about 262 calories per session (165 × 0.53 × 3). She describes it as "the only book club where you lose weight instead of gaining it from snacks."
4. The Treadmill Routine
Hector, 61, walks 3 miles on his basement treadmill every evening while watching the news. He sets the speed to 3.0 mph and finishes in exactly 1 hour — perfectly timed to one newscast. Bohannon data for men aged 60–69 shows a natural speed of 3.0 mph, so the treadmill setting matches his comfortable outdoor pace.
At 175 lbs, Hector's nightly walk burns approximately 278 calories (175 × 0.53 × 3). Seven sessions per week total 21 miles and 420 minutes of moderate activity — nearly triple the CDC's 150-minute recommendation.
5. The Mall Walker
Diane, 76, walks 3 miles inside her local shopping mall three mornings per week, starting at 7:00 AM before stores open. At her comfortable 2.53 mph (Bohannon data, women aged 70–79), the walk takes about 1 hour 11 minutes. The mall offers climate control, flat surfaces, and a safe environment — three advantages over outdoor routes for older walkers.
At 145 lbs, Diane burns about 231 calories per session (145 × 0.53 × 3). Her three weekly walks total 9 miles, 213 minutes of activity, and approximately 20,268 steps — far exceeding the CDC's 150-minute guideline.
What Affects Your 3-Mile Walking Time?
Three miles is long enough for real-world conditions to add 5–15 minutes beyond what a simple pace calculation predicts.
Pace consistency drops slightly over 3 miles. Unlike a 1-mile walk where you maintain speed throughout, many people slow by 2–3% in the final mile of a 3-mile walk. This adds about 1–2 minutes to your total — noticeable but not dramatic.
Urban routes with traffic stops inflate your time more than your fitness. Three traffic light crossings at 90 seconds each adds 4.5 minutes — nearly 8% of a 1-hour walk. Parks, trails, and greenways eliminate this overhead.
Walking companions set the pace. The Bohannon data shows up to 0.30 mph difference between men and women in the same age bracket. A mixed-pace group walking 3 miles might take 5–8 minutes longer than the fastest member would alone.
Elevation has a compound effect. The Compendium of Physical Activities rates flat walking at MET 3.5 versus 5.3 for a 1–5% grade. A hilly 3-mile route adds 8–12 minutes compared to flat terrain and burns substantially more calories.
3 Miles in Steps and Calories
Steps
At a moderate 3.0 mph pace, 3 miles equals approximately 6,756 steps, based on the ACSM's Health & Fitness Journal (2008) figure of ~2,252 steps per mile. By height:
| Height | Approximate Steps (3 mi) |
|---|---|
| 5'0" | ~7,542 |
| 5'4" | ~7,071 |
| 5'8" | ~6,600 |
| 6'0" | ~6,285 |
| 6'4" | ~5,955 |
Three miles puts you about two-thirds of the way to 10,000 steps. Combined with normal daily movement (3,000–4,000 steps per CDC data), a 3-mile walk brings most people close to or past that benchmark.
Calories Burned
Using the Compendium formula (body weight in lbs × 0.53 per mile × 3 miles):
| Body Weight | Calories Burned (3 Miles) |
|---|---|
| 120 lbs | ~191 cal |
| 140 lbs | ~223 cal |
| 150 lbs | ~239 cal |
| 160 lbs | ~254 cal |
| 180 lbs | ~286 cal |
| 200 lbs | ~318 cal |
| 220 lbs | ~350 cal |
| 250 lbs | ~398 cal |
The CDC benchmark of 280 calories per hour for a 154-lb person at moderate pace aligns well with these figures — 3 miles at 3.0 mph takes exactly 1 hour. At brisk pace (MET 4.3), the same 3 miles takes less time but burns a similar calorie total due to the higher per-minute rate.
Tips for Walking 3 Miles
Three miles is the threshold distance for fitness walkers. It's where "going for a walk" turns into "doing a workout."
Use it as your benchmark distance. Time yourself over 3 miles and track improvement over weeks. Shaving your 3-mile time from 60 minutes to 51 minutes means you've progressed from moderate to brisk pace — a measurable fitness gain.
Combine it with the 5K mindset. Three miles is 97% of a 5K (3.107 miles). If you can walk 3 miles comfortably, you're essentially 5K-ready. Consider signing up for a local 5K or parkrun event as a goal.
Do it daily for the CDC "gold standard." A daily 3-mile walk at moderate pace provides 420 minutes of activity per week — nearly 3× the CDC's 150-minute minimum. It's also the distance where calorie burn starts to feel meaningful: 200–350 calories per session depending on body weight.
Frequently Asked Questions
How long does it take to walk 3 miles on a treadmill?
At 3.0 mph, a treadmill walk of 3 miles takes exactly 1 hour. At 3.5 mph, 51 minutes 26 seconds; at 4.0 mph, 45 minutes.
An hour on a treadmill is the upper limit of what most people find tolerable. At 3.5 mph or faster, you'll finish in under 52 minutes — a more manageable treadmill session. Vary the incline every 10 minutes to maintain interest.
Is walking 3 miles a day good exercise?
Walking 3 miles daily is excellent exercise. At moderate pace, it provides 7 hours of moderate-intensity activity per week — 2.8× the CDC's recommended 150 minutes (CDC Physical Activity Guidelines for Americans, 2018). Each walk adds roughly 6,756 steps, which combined with baseline daily movement, easily surpasses the 8,000-step threshold linked to 51% lower mortality in a CDC-cited study.
Three miles per day is the distance many physicians recommend as a general fitness target. It's achievable, sustainable, and delivers meaningful cardiovascular and metabolic benefits.
How many steps is 3 miles?
Three miles equals approximately 6,756 steps at a moderate 3.0 mph pace, based on ACSM's Health & Fitness Journal (2008) data. At a brisk 4.0 mph, the count drops to about 5,805 steps (1,935 per mile).
By height, 3 miles ranges from about 5,955 steps (6'4") to 7,542 steps (5'0"). A single 3-mile walk gets you roughly two-thirds of the way to 10,000 steps.
How long would it take a senior to walk 3 miles?
For adults aged 60–69, Bohannon & Andrews (2011) data puts 3-mile times at 1 hour for men and about 1 hour 5 minutes for women. For adults aged 70–79, expect approximately 1 hour 4 minutes (men) and 1 hour 11 minutes (women).
Adults over 80 typically need about 1 hour 23 to 1 hour 26 minutes. Three miles is a comfortable daily distance for active seniors, though a brief midpoint break can help maintain pace in the second half.
How does walking 3 miles compare to running a 5K?
A 5K is 3.107 miles — nearly identical to 3 miles. The average 5K running finish time is about 32 minutes overall (RunRepeat, 2024), with men averaging 28 minutes and women 34 minutes. Walking 3 miles at moderate pace takes 1 hour — roughly double the average running time.
Walking 3 miles burns about 239 calories for a 150-lb person, while running a 5K burns about 349 calories. Running finishes faster and burns more, but walking a 5K requires zero training and carries minimal injury risk.
Related Pages
- How Long to Walk 2.5 Miles — half a mile shorter
- How Long to Walk 3.5 Miles — half a mile longer
- How Long to Walk 4 Miles — the next round-number milestone
- How Far Can I Walk in 1 Hour? — 3 miles is exactly what you cover at moderate pace
- How Long to Run a 5K — running the equivalent race distance
- Walking Time Calculator — calculate any distance
Sources Cited
- Bohannon, R.W. & Andrews, A.W. (2011). "Normal walking speed: a descriptive meta-analysis." Physiotherapy, 97(3), 182–189. PubMed: 21820535
- Bohannon, R.W. (1997). "Comfortable and maximum walking speed of adults aged 20–79 years." Age and Ageing, 26(1), 15–19. Oxford Academic
- CDC Physical Activity Guidelines for Americans, 2nd edition (2018). health.gov
- Compendium of Physical Activities — MET values. compendiumofphysicalactivities.com
- ACSM's Health & Fitness Journal (2008). Step counts per mile at various speeds.
- RunRepeat (2024). Average 5K race finish times. runrepeat.com