How Long Does It Take to Walk 8 Miles?
It takes approximately 2 hours and 40 minutes to walk 8 miles at an average walking pace of 3.0 mph. At a brisk pace (3.5 mph), you'll finish in about 2 hours and 17 minutes, while a leisurely walker (2.0 mph) should budget 4 full hours. These estimates come from Bohannon & Andrews (2011), a meta-analysis of 23,111 subjects across 41 studies.
Calculate Your Walking Time
Distance: 8 mi (12.87 km)
Walking Time for 8 Miles at Different Paces
Eight miles is a half-day commitment — the kind of walk you plan around rather than squeeze into a routine. Here are the exact times at six pace levels.
| Pace Level | Speed (mph) | Speed (km/h) | Time for 8 Miles | Description |
|---|---|---|---|---|
| Leisurely | 2.0 | 3.2 | 4:00:00 | Casual stroll, window shopping |
| Easy | 2.5 | 4.0 | 3:12:00 | Relaxed walk, chatting easily |
| Moderate | 3.0 | 4.8 | 2:40:00 | Average adult walking pace |
| Brisk | 3.5 | 5.6 | 2:17:08 | Purpose-driven, breathing harder |
| Fast | 4.0 | 6.4 | 2:00:00 | Power walking, slight sweat |
| Very Fast | 4.5 | 7.2 | 1:46:40 | Race walking / athletic pace |
There's a clean milestone here: at fast pace (4.0 mph), 8 miles takes exactly 2 hours. At leisurely pace, it's exactly 4 hours — a true half-day walk.
Eight miles sits in a gap between distances people walk for exercise (3–5 miles) and distances people walk as an event (10+ miles). It's long enough to require genuine preparation but short enough to finish in a single morning.
How Long to Walk 8 Miles by Age
Over 8 miles, age-related speed differences create time gaps of over an hour between the youngest and oldest groups. According to Bohannon & Andrews (2011):
| Age Group | Men's Typical Speed | Men's 8-Mile Time | Women's Typical Speed | Women's 8-Mile Time |
|---|---|---|---|---|
| 20–29 | 3.04 mph | 2:37:54 | 3.00 mph | 2:40:00 |
| 30–39 | 3.20 mph | 2:30:00 | 3.00 mph | 2:40:00 |
| 40–49 | 3.20 mph | 2:30:00 | 3.11 mph | 2:34:24 |
| 50–59 | 3.20 mph | 2:30:00 | 2.93 mph | 2:43:48 |
| 60–69 | 3.00 mph | 2:40:00 | 2.77 mph | 2:53:24 |
| 70–79 | 2.82 mph | 2:50:12 | 2.53 mph | 3:09:53 |
| 80–99 | 2.17 mph | 3:41:14 | 2.10 mph | 3:48:34 |
Key takeaways:
- The 2.5-hour club: Men aged 30–59 finish 8 miles in about 2 hours 30 minutes — achievable as a long morning walk starting at 7:00 AM and finishing by 9:30.
- Approaching 3 hours: Women over 60 and men over 70 need close to 3 hours of continuous walking. Add rest stops and you're looking at a 3–3.5 hour outing.
- Over 80: Adults aged 80+ face a 3 hour 40 to 3 hour 49 minute walk before rest breaks. Eight miles is ambitious at this age and should only be attempted by well-conditioned walkers with a gradual build-up.
5 Real-World Examples
1. The Long Saturday Walk
Carla, 35, walks 8 miles every Saturday along a coastal path as her weekly long walk. At a moderate 3.0 mph (matching her Bohannon average for women aged 30–39), the walk takes 2 hours 40 minutes. She leaves at 7:30 AM and finishes by 10:10 AM — early enough to still enjoy her weekend.
At 155 lbs, Carla burns approximately 657 calories (155 × 0.53 × 8) and logs about 18,016 steps (2,252 × 8). She carries a 500ml water bottle and has a snack bar in her pocket for the halfway mark.
2. The Theme Park Walker
Nate, 40, tracks his walking during a full day at a theme park with his family. Between rides, food stops, and exploring different sections, his watch logs 8.3 miles by 5:00 PM. His average moving pace is about 2.5 mph (slowed by crowds and children), with roughly 3 hours 12 minutes of actual walking time spread across 9 hours.
At 195 lbs, Nate burns approximately 827 calories from walking alone (195 × 0.53 × 8). Most people don't realize how far they walk at theme parks, airports, and city vacations — 8 miles over a full day is common.
3. The Half-Marathon Training Week
Lauren, 31, is training to walk a half marathon (13.1 miles) and uses an 8-mile walk as her mid-build long effort. At a brisk 3.5 mph training pace, she finishes in 2 hours 17 minutes. She uses the walk to test her hydration strategy: one bottle consumed by mile 4, refilled at a park fountain, finished by mile 8.
The walk reveals that her calves tighten around mile 6 — useful information for pacing her eventual 13.1-mile event. At 140 lbs, Lauren burns about 593 calories (140 × 0.53 × 8).
4. The Active Retiree's Challenge
Bernard, 68, has been walking 4 miles daily for three years and decides to attempt 8 miles as a personal challenge. At his comfortable 3.0 mph (Bohannon data, men aged 60–69), the walk takes 2 hours 40 minutes. He takes two 10-minute breaks at benches along his route, bringing his total outing to roughly 3 hours.
It's the longest walk Bernard has ever done. At 170 lbs, he burns approximately 721 calories (170 × 0.53 × 8) and logs about 18,016 steps — more than double his typical daily walk.
5. The Pilgrimage Day-Walker
Sofia, 46, walks an 8-mile section of a historic pilgrimage route during a vacation day. The route includes gentle hills — the Compendium of Physical Activities rates uphill walking at 1–5% grade at MET 5.3 versus 3.5 for flat terrain. Her flat-ground pace of 3.11 mph (Bohannon data, women aged 40–49) drops to about 2.6 mph on the mixed terrain.
Her actual walking time is about 3 hours 5 minutes, plus 30 minutes of breaks at scenic points. At 160 lbs, the hilly terrain increases her calorie burn to roughly 900+ calories — significantly more than the 678 she'd burn on flat ground.
What Affects Your 8-Mile Walking Time?
Eight miles amplifies every factor that barely registers at shorter distances. Plan for them.
Fatigue becomes unavoidable. Most recreational walkers maintain their normal pace through miles 1–5 but slow by 5–15% for miles 6–8. A 20 min/mile walker might clock 21–23 minutes for the final miles, adding 6–12 minutes to the total.
Nutrition matters. A 2.5+ hour walk depletes glycogen stores, especially if you start without eating. Eating a carbohydrate-rich meal 1–2 hours before and carrying a snack for mile 4–5 helps sustain pace in the second half.
Hydration is essential, not optional. The Compendium of Physical Activities doesn't adjust METs for hydration status, but dehydrated walkers slow significantly. Carry at least 500ml for moderate weather, 1 liter for warm conditions.
Terrain has a magnified effect. The Compendium rates flat walking at MET 3.5 but uphill walking at 6–15% grade at MET 8.0. Over 8 hilly miles, total time can increase by 40–70 minutes compared to flat ground.
Rest stops are expected. Budget 2–3 stops of 5–10 minutes each. A planned 2:40 walk realistically becomes a 3:00–3:10 outing.
8 Miles in Steps and Calories
Steps
At a moderate 3.0 mph pace, 8 miles equals approximately 18,016 steps, based on the ACSM's Health & Fitness Journal (2008) figure of ~2,252 steps per mile. By height:
| Height | Approximate Steps (8 mi) |
|---|---|
| 5'0" | ~20,112 |
| 5'4" | ~18,856 |
| 5'8" | ~17,600 |
| 6'0" | ~16,760 |
| 6'4" | ~15,880 |
Eight miles is roughly 1.8× the 10,000-step daily target. A single 8-mile walk produces more steps than the average American accumulates in 4–5 entire days at baseline levels (3,000–4,000 steps/day per CDC data).
Calories Burned
Using the Compendium formula (body weight in lbs × 0.53 per mile × 8 miles):
| Body Weight | Calories Burned (8 Miles) |
|---|---|
| 120 lbs | ~509 cal |
| 140 lbs | ~593 cal |
| 150 lbs | ~636 cal |
| 160 lbs | ~678 cal |
| 180 lbs | ~763 cal |
| 200 lbs | ~848 cal |
| 220 lbs | ~933 cal |
| 250 lbs | ~1,060 cal |
At 8 miles, calorie burn enters four-digit territory for heavier walkers. A 200-lb person burns 848 calories — roughly the caloric content of a large fast-food meal, earned entirely through walking.
Tips for Walking 8 Miles
Eight miles is serious distance. It's the threshold where you stop being "a person who went for a walk" and start being "a person who did something impressive."
Work up to it over 3–4 weeks. If your longest walk is 5 miles, add 1 mile per week: 5 → 6 → 7 → 8. Jumping straight from 5 to 8 risks blisters, muscle soreness, and discouragement.
Eat before you go. A carb-rich meal 1–2 hours before an 8-mile walk fuels your glycogen stores. Toast with peanut butter, oatmeal, or a banana works well.
Carry water and a snack. Plan to drink 500ml by the halfway mark and have an energy bar or piece of fruit around mile 4–5. Your pace in miles 6–8 depends heavily on staying fueled and hydrated.
Choose a route with an escape option. A figure-8 loop, a path near transit stops, or an out-and-back where you can shorten the return — all give you flexibility if weather turns or fatigue hits harder than expected.
Frequently Asked Questions
How long does it take to walk 8 miles on a treadmill?
At 3.0 mph, 8 miles on a treadmill takes exactly 2 hours 40 minutes. At 3.5 mph, 2 hours 17 minutes; at 4.0 mph, a clean 2 hours.
Nearly 3 hours on a treadmill is a significant mental test. Break it up with incline intervals, speed changes, or split it into two sessions if needed.
Is walking 8 miles a day good exercise?
Walking 8 miles daily is extraordinary exercise — well beyond what public health guidelines recommend. At moderate pace, it takes 2 hours 40 minutes per day, providing 1,120 minutes of activity per week — 7.5× the CDC's recommended 150 minutes.
For most people, 8 miles works better as a weekly long walk than a daily habit. Done once or twice per week alongside shorter daily walks, it provides exceptional cardiovascular and metabolic benefits.
How many steps is 8 miles?
Eight miles equals approximately 18,016 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 15,480 steps (1,935 per mile).
By height, 8 miles ranges from about 15,880 steps (6'4") to 20,112 steps (5'0"). That's nearly double the 10,000-step daily benchmark.
How long would it take a senior to walk 8 miles?
For adults aged 60–69, Bohannon & Andrews (2011) data puts 8-mile times at 2 hours 40 minutes (men) and about 2 hours 53 minutes (women). For adults aged 70–79, expect approximately 2 hours 50 minutes (men) and 3 hours 10 minutes (women).
With 2–3 rest stops, budget an additional 20–30 minutes. Eight miles is ambitious for older adults and should only be attempted after building up through progressively longer walks over several months.
How does walking 8 miles compare to running it?
A recreational runner at a 10:00 min/mile pace covers 8 miles in 1 hour 20 minutes — half the time of a moderate walker. A beginner runner at 12:00 min/mile finishes in 1 hour 36 minutes.
Walking 8 miles burns about 636 calories for a 150-lb person, while running burns about 900 calories. Walking takes longer but requires minimal recovery — you can walk 8 miles on Saturday and feel fine on Sunday.
Related Pages
- How Long to Walk 7 Miles — one mile shorter
- How Long to Walk 10 Miles — the next major milestone
- How Far Can I Walk in 3 Hours? — roughly 8 miles at easy pace
- How Long to Run 8 Miles — running comparison
- 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.