How Long Does It Take to Walk 6 Miles?
It takes approximately 2 hours to walk 6 miles at an average walking pace of 3.0 mph. At a brisk pace (3.5 mph), you'll finish in about 1 hour and 43 minutes, while a leisurely walker (2.0 mph) may need 3 full hours. These estimates come from Bohannon & Andrews (2011), a meta-analysis of 23,111 subjects across 41 studies.
Calculate Your Walking Time
Distance: 6 mi (9.66 km)
Walking Time for 6 Miles at Different Paces
Six miles is nearly identical to a 10K (6.214 miles), making it a familiar benchmark for runners and walkers alike. Here are the exact times at six standard pace levels, derived from the Compendium of Physical Activities and CDC walking pace guidelines.
| Pace Level | Speed (mph) | Speed (km/h) | Time for 6 Miles | Description |
|---|---|---|---|---|
| Leisurely | 2.0 | 3.2 | 3:00:00 | Casual stroll, window shopping |
| Easy | 2.5 | 4.0 | 2:24:00 | Relaxed walk, chatting easily |
| Moderate | 3.0 | 4.8 | 2:00:00 | Average adult walking pace |
| Brisk | 3.5 | 5.6 | 1:42:51 | Purpose-driven, breathing harder |
| Fast | 4.0 | 6.4 | 1:30:00 | Power walking, slight sweat |
| Very Fast | 4.5 | 7.2 | 1:20:00 | Race walking / athletic pace |
Six miles marks the transition from "casual daily walk" to "intentional longer walk." At a moderate pace, it takes exactly 2 hours — a clean, plannable time block that fits into a weekend morning or a long lunch.
At a brisk pace, the same distance takes just under 1 hour 43 minutes, making it feasible for fit walkers to complete before work or during a generous midday break.
How Long to Walk 6 Miles by Age
Over 6 miles, age-based speed differences add up to meaningful time gaps. According to Bohannon & Andrews (2011), published in Physiotherapy:
| Age Group | Men's Typical Speed | Men's 6-Mile Time | Women's Typical Speed | Women's 6-Mile Time |
|---|---|---|---|---|
| 20–29 | 3.04 mph | 1:58:25 | 3.00 mph | 2:00:00 |
| 30–39 | 3.20 mph | 1:52:30 | 3.00 mph | 2:00:00 |
| 40–49 | 3.20 mph | 1:52:30 | 3.11 mph | 1:55:39 |
| 50–59 | 3.20 mph | 1:52:30 | 2.93 mph | 2:02:56 |
| 60–69 | 3.00 mph | 2:00:00 | 2.77 mph | 2:10:01 |
| 70–79 | 2.82 mph | 2:07:40 | 2.53 mph | 2:22:08 |
| 80–99 | 2.17 mph | 2:45:58 | 2.10 mph | 2:51:26 |
Key takeaways:
- Most adults finish under 2 hours. Men aged 20–59 and women aged 40–49 all clock in under the 2-hour mark at their natural comfortable pace.
- The 2-hour threshold: Women over 50 and men over 60 typically cross the 2-hour line, which feels like a psychological shift from a "long walk" to a "serious outing."
- Senior planning: Adults aged 70–79 should budget roughly 2–2.5 hours. For adults over 80, continuous walking takes close to 3 hours, making rest stops essential.
5 Real-World Examples
1. The 10K Walker
Keisha, 37, registered for a 10K event but plans to walk the entire thing rather than run. A 10K is 6.214 miles, and at a brisk 3.5 mph pace, her estimated finish time is about 1 hour 46 minutes. According to Bohannon & Andrews (2011), women aged 30–39 naturally walk at 3.0 mph — Keisha's brisk pace reflects her regular walking fitness.
For comparison, the average 10K running finish time for women is about 1 hour 7 minutes (RunRepeat, 2024). Walking the same distance takes roughly 40 minutes longer, but Keisha finishes strong with no joint pain and no recovery needed.
2. The Weekend Explorer
Nathan, 43, walks 6 miles every Saturday through a mixed route of city streets and a riverside path. At his natural 3.20 mph pace (Bohannon data, men aged 40–49), the walk takes 1 hour 52 minutes. He treats it as his weekly long walk, distinct from his shorter daily 2-mile loops.
At 200 lbs, Nathan burns approximately 636 calories (106 cal/mile × 6) — the caloric equivalent of a large restaurant lunch. He carries a small water bottle and wears trail-capable shoes for the unpaved sections.
3. The Walking Commuter
Beth, 31, lives 3 miles from her office and walks both ways on pleasant days — 6 miles total. Each leg takes about 1 hour at a moderate 3.0 mph pace. She leaves at 7:00 AM, arrives by 8:00, reverses at 5:00 PM, and is home by 6:00.
Her 6-mile round-trip commute provides 2 full hours of moderate-intensity walking, exceeding the CDC's entire weekly 150-minute recommendation in a single day. At 140 lbs, she burns roughly 444 calories (74 cal/mile × 6) and logs about 13,512 steps.
4. The Active Retiree Pushing Boundaries
Victor, 69, has been walking 3 miles daily for two years and decides to double his distance on weekends. At his comfortable 3.0 mph pace (Bohannon data, men aged 60–69), 6 miles takes 2 hours flat. He walks a rails-to-trails path with one 10-minute bench break at the 3-mile turnaround.
His actual outing takes about 2 hours 10 minutes with the break. He carries water for the first time at this distance and notices he feels genuine fatigue in his legs during the final mile — a sign that 6 miles is his current limit and a good training stimulus.
5. The Dog-Walking Duo
Nora, 50, and her sister walk their dogs on a 6-mile loop through neighborhood streets and a local park every Sunday morning. With two dogs adding frequent sniffing stops, their effective pace drops to about 2.5 mph from Nora's natural 2.93 mph (Bohannon data, women aged 50–59). The walk takes roughly 2 hours 24 minutes.
They've learned to plan the route past a coffee shop at the 3-mile mark for a 10-minute break. Total outing time: about 2 hours 35 minutes, with roughly 13,512 steps and 424 calories burned for Nora at 160 lbs.
What Affects Your 6-Mile Walking Time?
Six miles is the distance where "walking factors" start to feel more like "hiking factors." Several variables can add 15–30 minutes to your expected time.
Fatigue begins to set in after mile 4–5 for most casual walkers. You might maintain 3.0 mph for the first 4 miles, then slow to 2.7–2.8 mph for the final 2. This adds 3–5 minutes beyond a simple pace calculation.
Hydration matters at this distance. A 2-hour walk in warm weather can lead to noticeable dehydration. The Compendium of Physical Activities shows that walking effort (MET values) increases with dehydration, meaning you work harder to maintain the same pace.
Terrain compounds over 6 miles. The Compendium rates flat walking at MET 3.5 and uphill walking at 1–5% grade at MET 5.3. A hilly 6-mile route can add 20–40 minutes compared to flat ground and burn significantly more calories.
Footwear that felt fine at 2 miles may not hold up at 6. Friction builds cumulatively, and hot spots can develop around miles 4–5. If you're regularly walking 6+ miles, invest in proper walking shoes.
6 Miles in Steps and Calories
Steps
At a moderate 3.0 mph pace, 6 miles equals approximately 13,512 steps, based on the ACSM's Health & Fitness Journal (2008) figure of ~2,252 steps per mile. By height:
| Height | Approximate Steps (6 mi) |
|---|---|
| 5'0" | ~15,084 |
| 5'4" | ~14,142 |
| 5'8" | ~13,200 |
| 6'0" | ~12,570 |
| 6'4" | ~11,910 |
Six miles is roughly 1.5× the popular 10,000-step target. The average American's daily 3,000–4,000 steps (CDC data) would need to more than triple to match a single 6-mile walk.
Calories Burned
Using the Compendium formula (body weight in lbs × 0.53 per mile × 6 miles):
| Body Weight | Calories Burned (6 Miles) |
|---|---|
| 120 lbs | ~382 cal |
| 140 lbs | ~445 cal |
| 150 lbs | ~477 cal |
| 160 lbs | ~509 cal |
| 180 lbs | ~572 cal |
| 200 lbs | ~636 cal |
| 220 lbs | ~700 cal |
| 250 lbs | ~795 cal |
At MET 3.5 for flat moderate walking, a 180-lb person walking 6 miles burns roughly the same calories as a 150-lb person running 4 miles. The CDC benchmark of 280 calories per hour for a 154-lb moderate walker works out to about 560 calories over a 2-hour, 6-mile walk.
Tips for Walking 6 Miles
Six miles is the bridge between "daily walker" and "distance walker." It's achievable without special training but benefits from a few adjustments.
Work up to it from 3–4 miles. If your current long walk is 3 miles, add a mile per week. In 3 weeks, you'll be at 6 miles without ever making a dramatic jump.
Bring water. Two hours of walking — especially in warm weather — requires hydration. A small handheld bottle or a route planned past water fountains is enough.
Pick a destination 3 miles out. Point-to-point walks with transit back feel more purposeful than out-and-back loops. Walking 3 miles to a brunch spot and taking the bus home keeps the outing fresh.
Plan one rest stop. A single 5–10 minute break around the midpoint prevents accumulated fatigue from slowing your second half. A bench, a coffee shop, or even a scenic overlook works well.
Frequently Asked Questions
How long does it take to walk 6 miles on a treadmill?
At 3.0 mph, a treadmill walk of 6 miles takes exactly 2 hours. At 3.5 mph, it drops to about 1 hour 43 minutes; at 4.0 mph, 1 hour 30 minutes.
Two hours on a treadmill requires mental preparation. Varying your speed and incline in intervals helps combat monotony. Many people find watching a movie or a long podcast essential for treadmill walks at this duration.
Is walking 6 miles a day good exercise?
Walking 6 miles daily is outstanding exercise — far exceeding standard recommendations. At moderate pace, it's 2 hours per day and 840 minutes per week, which is over 5× the CDC's recommended 150 minutes of moderate-intensity activity.
In terms of steps, 6 miles adds roughly 13,512 steps to your daily count. A CDC-cited study linked 8,000+ daily steps to 51% lower mortality risk — and 6 miles alone puts you well past that threshold.
How many steps is 6 miles?
Six miles equals approximately 13,512 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 11,610 steps (1,935 per mile) due to increased stride length.
By height, the range runs from about 11,910 steps (6'4") to 15,084 steps (5'0"). Six miles comfortably exceeds the popular 10,000-step daily benchmark.
How long would it take a senior to walk 6 miles?
For adults aged 60–69, Bohannon & Andrews (2011) data puts the 6-mile time at 2 hours for men and about 2 hours 10 minutes for women. For adults aged 70–79, expect 2 hours 8 minutes (men) and 2 hours 22 minutes (women).
With one or two rest stops, budget an additional 10–20 minutes. Six miles is ambitious but achievable for active older adults who already walk 2–3 miles comfortably.
How does walking 6 miles compare to running a 10K?
A 10K is 6.214 miles. The average 10K running time for men is about 57 minutes 15 seconds, and for women about 1 hour 7 minutes (RunRepeat, 2024). Walking the same distance at moderate pace takes about 2 hours — roughly double the running time.
The calorie comparison: walking 6 miles burns about 477 calories for a 150-lb person, while running burns about 675 calories. Running is faster and more calorie-efficient per minute, but walking a 10K distance is achievable without any running training.
Related Pages
- How Long to Walk 5 Miles — one mile shorter
- How Long to Walk 7 Miles — one mile longer
- How Long to Run a 10K — running the equivalent race distance
- How Far Can I Walk in 2 Hours? — the time equivalent of 6 miles at moderate pace
- How Long to Walk 10 Miles — the next major long-walk milestone
- 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 10K race finish times. runrepeat.com