How Long Does It Take to Walk 5 Miles?

Walking Time for 5 Miles at Different Paces

The table below shows exactly how long it takes to walk 5 miles at six standard pace levels. All times come directly from the walking time reference data derived from the Compendium of Physical Activities and CDC pace guidelines.

Five miles is a meaningful distance — it's the point where pace differences start to matter substantially. The gap between a leisurely and a brisk walker is over an hour for this distance: 2 hours 30 minutes versus 1 hour 25 minutes. That's the difference between a half-day commitment and something you can fit into an extended lunch break.

The CDC defines moderate-intensity walking as 2.5–4.0 mph. At any pace within this range, 5 miles of walking will take between 1 hour 15 minutes and 2 hours — well beyond the CDC's recommended minimum of 150 minutes per week in a single session.

How Long to Walk 5 Miles by Age

Walking speed varies predictably with age. According to the meta-analysis by Bohannon & Andrews (2011), published in Physiotherapy and covering 23,111 participants, here's how long 5 miles takes at each age group's natural comfortable pace:

Key takeaways:

• Fastest group: Men aged 30–59 cover 5 miles in about 1 hour 34 minutes at their comfortable pace of 1.43 m/s (3.20 mph).
• Women's peak: Women aged 40–49 walk 5 miles in about 1 hour 36 minutes at 3.11 mph (1.39 m/s).
• Senior considerations: For adults aged 70–79, 5 miles is a roughly 2-hour commitment. For adults over 80, it stretches past 2 hours and 15 minutes. At these durations, rest stops become important — a realistic 5-mile walk for an 80-year-old might take 2.5–3 hours when accounting for breaks.
• The age-related speed decline documented by Bohannon & Andrews adds approximately 10 minutes per kilometer after age 60, which compounds to roughly 40 extra minutes over the full 5-mile (8 km) distance.

5 Real-World Examples

1. The Saturday Morning Explorer

Anna is 34 and spends Saturday mornings walking through her city. She picks a destination about 5 miles from home — a farmer's market, a park, a new coffee shop — and walks there at a moderate 3.0 mph pace. Her outbound trip takes 1 hour and 40 minutes, which she fills with a podcast and people-watching.

According to the Compendium of Physical Activities (MET value 3.5 for moderate walking), Anna weighs 140 lbs and burns approximately 370 calories (74 cal/mile × 5 miles) during this walk. If she takes transit home, she's already exceeded the CDC's recommended 150 minutes of weekly activity in a single outing when combined with her weekday walks.

2. The Charity Walk Participant

Tom is 55 and signed up for a 5-mile charity walk. Having never walked this far continuously before, he's unsure how long to budget. Based on Bohannon data for men aged 50–59 (comfortable speed of 3.20 mph), he can expect to finish in about 1 hour and 34 minutes if he maintains his natural pace.

However, charity walks involve crowds, water stations, and photo opportunities — a realistic finish time is closer to 1 hour and 50 minutes. Tom weighs 200 lbs, so his 5-mile effort burns roughly 530 calories (106 cal/mile × 5 miles, using the Compendium formula of body weight × 0.53).

3. The Active Retiree Couple

Joan (68) and Robert (70) walk together every morning. Joan, based on Bohannon data for women aged 60–69, naturally walks at 2.77 mph. Robert, in the men's 70–79 bracket, walks at 2.82 mph.

They compromise at about 2.8 mph and complete their 5-mile route in roughly 1 hour and 47 minutes. They split this into two loops with a bench break in between.

Over a week, their daily 5-mile walks total 35 miles and approximately 12.5 hours of walking — far exceeding the CDC's 150-minute recommendation. A CDC-cited study found that adults walking 8,000+ steps per day had a 51% lower mortality risk; their daily 5 miles amounts to roughly 11,260 steps (at ~2,252 steps/mile), well past that threshold.

4. The Hiker Testing Trail Fitness

Kenji, 29, is training for a backcountry hiking trip and uses a 5-mile walk to gauge his fitness on flat terrain before hitting the trails. At a fast 4.0 mph pace, he completes the distance in 1 hour and 15 minutes. He knows that on trails, the Compendium of Physical Activities rates uphill walking (6–15% grade) at a MET of 8.0, compared to 5.0 for his flat fast walk — so his trail pace will drop significantly.

His 5-mile flat time gives him a baseline: on hilly terrain, he should budget at least 2–2.5 hours for the same distance.

5. The Dog Walker Doing a Long Route

Lisa, 45, takes her energetic Labrador on a 5-mile walk through neighborhood streets and a local park every Sunday. Between the dog's frequent sniffing stops, brief greetings with other dog walkers, and pauses to pick up after her pet, her effective pace is about 2.5 mph — even though she walks at 3.0 mph between stops. Her 5-mile walk takes roughly 2 hours.

At 150 lbs, Lisa burns approximately 400 calories over the outing (80 cal/mile × 5 miles). The walk takes her past roughly 11,260 steps, which alone would put her well above the 10,000-step daily target that corresponds to roughly 4–5 miles of walking (ACSM data).

What Affects Your 5-Mile Walking Time?

At 5 miles, factors that barely matter over shorter distances begin to compound significantly.

Fatigue becomes a real consideration. Most people can maintain their comfortable pace for the first 3 miles without difficulty, but pace tends to drop 5–10% over miles 4 and 5. If your per-mile time is 20 minutes for the first few miles, expect miles 4 and 5 to take 21–22 minutes each, adding 2–4 minutes to your total.

Terrain and elevation have a magnified impact over 5 miles. The Compendium of Physical Activities assigns a MET of 3.5 for flat walking at moderate pace but 8.0 for a 6–15% grade at the same speed. A hilly 5-mile route can take 30–60 minutes longer than a flat one and burn significantly more calories.

Age adds measurable time. Bohannon & Andrews (2011) found that comfortable walking speed declines by roughly 1.2 minutes per kilometer after age 60 versus age 20. Over 5 miles (8.05 km), that compounds to approximately 10 extra minutes for a 60-year-old and 25+ minutes for someone over 80.

Weather and hydration matter more at 5 miles than at 1 mile. In hot conditions (above 85°F), most people slow by 10–15% and should plan water stops. On cold or windy days, exposed routes may also slow your pace as you adjust your gait.

Rest stops are optional at 5 miles but common. Adding two 5-minute breaks extends a 1:40 walk to 1:50 — a minor difference, but worth planning for.

5 Miles in Steps and Calories

Steps

At an average walking pace of 3.0 mph, 5 miles equals approximately 11,260 steps, based on the ACSM's Health & Fitness Journal (2008) figure of ~2,252 steps per mile. By height:

The popular "10,000 steps a day" target roughly corresponds to 4–5 miles of walking. A 5-mile walk gets most people to or past that benchmark in a single session, regardless of height. Since the average American walks only 3,000–4,000 steps per day (CDC data), a dedicated 5-mile walk represents a dramatic increase over baseline activity.

Calories Burned

Calories burned walking 5 miles depend on your body weight. Using the formula from the Compendium of Physical Activities (body weight in lbs × 0.53 per mile):

These figures use a MET of 3.5 for moderate-pace walking on flat ground. At a brisk 3.5 mph (MET 4.3), calorie burn increases by roughly 20%.

The CDC benchmark of 280 calories per hour for a 154-lb person at moderate pace works out to about 467 calories over a 1:40 walk — consistent with the per-mile formula.

For perspective, 5 miles of walking burns roughly as many calories as 30–40 minutes of jogging for most people, but spread over a longer period with far less joint impact.

Tips for Walking 5 Miles

Five miles is a serious walking distance that deserves a bit of preparation — but it's completely achievable for most healthy adults, even those who don't exercise regularly.

Build up gradually. If you're new to long walks, start with 2 miles and add half a mile per week. You'll reach 5 miles in about 6 weeks, and your feet, joints, and endurance will adapt along the way.

Jumping straight to 5 miles from a sedentary baseline risks blisters, sore knees, and discouragement.

Wear proper footwear. At 5 miles, poor shoe fit translates to real discomfort. Shoes that feel fine for a 1-mile errand can cause hot spots and blisters over longer distances. Cushioned walking shoes or well-broken-in running shoes work best.

Bring water. A 5-mile walk at moderate pace takes roughly 1 hour and 40 minutes. In warm weather, that's long enough to feel the effects of dehydration. Carry a small bottle or plan a route with water fountains.

Plan your route for interest. Two and a half hours of walking on a boring route feels much longer than it is. Choose routes with varied scenery, parks, or interesting neighborhoods. Point-to-point routes (with transit back) feel more adventurous than out-and-back loops.

Break it up if needed. Two 2.5-mile walks (one morning, one evening) deliver the same health benefits as a single continuous 5-mile walk, according to the CDC's guidelines on accumulating activity throughout the day.

Frequently Asked Questions

How long does it take to walk 5 miles on a treadmill?

At a moderate 3.0 mph setting, a treadmill walk of 5 miles takes exactly 1 hour and 40 minutes. Set it to 3.5 mph and you'll finish in about 1 hour 26 minutes; at 4.0 mph, it's 1 hour 15 minutes. Treadmill walks are more predictable than outdoor walks because speed is constant and there are no stops for traffic or terrain changes.

However, treadmill walking can feel significantly longer than outdoor walking at the same duration — many people report that 5 miles on a treadmill feels harder mentally than 5 miles outside. Setting the incline to 1% approximates the energy cost of outdoor walking, and varying the incline throughout the walk can help combat boredom.

Is walking 5 miles a day good exercise?

Walking 5 miles a day is an excellent amount of exercise that significantly exceeds public health recommendations. At a moderate pace of 3.0 mph, 5 miles takes 1 hour and 40 minutes, which means a daily 5-mile walk provides 700 minutes of moderate-intensity activity per week — nearly five times the CDC's recommended minimum of 150 minutes (CDC Physical Activity Guidelines for Americans, 2018).

In terms of steps, 5 miles equals roughly 11,260 steps, putting you well above the 8,000-step threshold that a CDC-cited study linked to 51% lower all-cause mortality. A 5-mile daily walking habit is also associated with meaningful calorie expenditure: a 160-lb person burns about 425 calories per walk, or roughly 2,975 calories per week from walking alone.

How many steps is 5 miles?

Five miles of walking equals approximately 11,260 steps at a moderate 3.0 mph pace, based on the ACSM's Health & Fitness Journal (2008) figure of ~2,252 steps per mile. At a brisk 4.0 mph pace, the count drops to about 9,675 steps (1,935 steps/mile) because stride length increases with speed.

By height, a 5-mile walk ranges from about 9,925 steps for someone 6'4" to about 12,570 steps for someone 5'0". The popular 10,000-step daily target corresponds to roughly 4–5 miles, so a 5-mile walk meets or exceeds that benchmark.

How long would it take a senior to walk 5 miles?

For adults aged 60–69, Bohannon & Andrews (2011) data indicates comfortable speeds of 3.00 mph (men) and 2.77 mph (women), translating to 5-mile times of 1 hour 40 minutes for men and about 1 hour 48 minutes for women. For adults aged 70–79, speeds of 2.82 mph (men) and 2.53 mph (women) mean 5 miles takes about 1 hour 46 minutes and 1 hour 59 minutes, respectively.

Adults over 80, at 2.10–2.17 mph, would need approximately 2 hours 18 to 2 hours 23 minutes — though at this duration, rest stops are advisable, making the realistic total closer to 2.5–3 hours. Five miles is an ambitious distance for older adults and should be built up to gradually.

How does walking 5 miles compare to running it?

An average recreational runner at a 10:00 min/mile pace covers 5 miles in 50 minutes — roughly half the time of a moderate walker. A beginner runner at 12:00 min/mile finishes in 1 hour.

The calorie difference scales with distance: walking 5 miles burns roughly 400 calories for a 150-lb person (body weight × 0.53 × 5), while running the same distance burns about 563 calories (body weight × 0.75 × 5). Running burns approximately 1.5–2× more calories per mile, but a 5-mile walk is achievable almost daily with minimal recovery needed, while running 5 miles daily requires substantially more conditioning.

Related Pages

• How Long to Walk 4 Miles — one mile shorter
• How Long to Walk 6 Miles — one mile longer
• How Long to Walk 3 Miles — a popular shorter distance
• How Far Can I Walk in 2 Hours? — the time equivalent of 5 miles at easy pace
• How Long to Run 5 Miles — running comparison for the same distance
• 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. Bohannon, R.W. (1997). "Comfortable and maximum walking speed of adults aged 20–79 years." Age and Ageing, 26(1), 15–19. Oxford Academic
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.
6. Fritz, S. & Lusardi, M. (2009). "White paper: Walking speed — the sixth vital sign." Journal of Geriatric Physical Therapy, 32(2), 2–5.