How Long Does It Take to Walk 5 Miles?

how long does it take to walk 5 miles

How Long Does It Take To Walk 5 Miles? Average Times By Age + Sex

Walking is a popular form of exercise and a great way to incorporate physical activity into your daily routine. If you’re planning to walk a distance of 5 miles, you might be wondering how long it would take. The time it takes to walk 5 miles can vary depending on several factors, including age, sex, fitness level, terrain, and walking speed. In this article, we’ll explore the average times it takes to walk 5 miles based on age and sex, providing you with a guideline to estimate your walking duration. So, let’s put on our walking shoes and dive in!

how long does it take to walk 5 miles



Walking is a low-impact exercise that offers numerous health benefits, such as improved cardiovascular fitness, increased endurance, weight management, and stress reduction. Whether you’re walking for leisure, commuting, or exercise, knowing how long it takes to walk a certain distance can help you plan your activities better. Let’s explore the various factors that influence walking speed.

Factors Affecting Walking Speed

Fitness Level

Your overall fitness level plays a significant role in determining how fast you can walk. Regular exercise and conditioning can enhance your stamina and speed, allowing you to cover distances more efficiently. Individuals who engage in regular physical activity may have faster walking times compared to those who lead sedentary lifestyles.


Age can affect walking speed due to changes in muscle strength, flexibility, and overall health. Younger individuals typically have more energy and better physical capabilities, allowing them to walk at a brisker pace. As people age, their walking speed may decrease due to natural physiological changes.


On average, men tend to have a slightly faster walking speed compared to women. This difference can be attributed to factors such as height, muscle mass, and stride length. However, it’s important to note that individual variations exist, and many women can walk just as fast as men.


The type of terrain you’re walking on can influence your speed. Walking on flat surfaces, such as a smooth sidewalk or track, allows for easier and quicker movement. On the other hand, walking uphill or on uneven terrain may slow you down. It’s essential to consider the incline and difficulty of the path when estimating your walking time.

Average Walking Speeds

To provide you with a general idea of how long it might take to walk 5 miles, let’s look at average walking speeds based on different age groups and sexes.

Children and Teens

Children and teenagers generally have higher energy levels and may walk at a faster pace. On average, they can cover 5 miles in approximately 1 hour and 30 minutes to 2 hours.


For healthy adults, the average walking speed is about 3 to 4 miles per hour. Based on this speed, it would take approximately 1 hour and 15 minutes to 1 hour and 40 minutes to walk 5 miles.

Older Adults

As we age, our walking speed may decrease due to factors like reduced muscle strength and joint flexibility. Older adults may take around 1 hour and 45 minutes to 2 hours and 30 minutes to complete a 5-mile walk.

Male vs. Female

On average, men tend to have a slightly faster walking speed than women. However, the difference in speed is not significant. Both genders can complete a 5-mile walk within a similar time range.

Tips to Improve Walking Speed

If you’re looking to increase your walking speed and complete 5 miles in less time, here are some helpful tips:

  1. Increasing Fitness Level: Engage in regular cardiovascular exercises like walking, jogging, or cycling to improve your overall fitness and endurance.

  2. Incorporating Interval Training: Alternate between periods of moderate walking and faster-paced walking to challenge your body and increase speed.

  3. Maintaining Proper Form: Walk with an upright posture, swing your arms naturally, and take longer strides to cover more distance with each step.

Remember to consult with your healthcare provider before starting any new exercise regimen, especially if you have any underlying health conditions or concerns.


Walking 5 miles can be a fulfilling and beneficial activity for people of all ages. The time it takes to complete this distance varies depending on various factors, including age, sex, fitness level, and terrain. By considering these factors, you can estimate your walking duration more accurately and plan your activities accordingly. Remember to enjoy the journey and embrace the physical and mental well-being benefits that walking offers.


Q: Is walking 5 miles a day good exercise?
A: Yes, walking 5 miles a day is an excellent form of exercise that can contribute to overall fitness and help maintain a healthy weight.

Q: Can walking help with weight loss?
A: Walking can be an effective tool for weight loss when combined with a balanced diet and overall healthy lifestyle. It helps burn calories and contributes to a calorie deficit.

Q: How can I track my walking distance accurately?
A: You can use various devices such as fitness trackers or smartphone apps that utilize GPS technology to track your walking distance accurately.

Q: Can walking improve cardiovascular health?
A: Yes, walking regularly can improve cardiovascular health by strengthening the heart, lowering blood pressure, and reducing the risk of heart disease.

Q: Is it necessary to warm up before walking?
A: While warming up before walking is not mandatory, it’s beneficial to engage in light stretching exercises to prepare your muscles and joints for physical activity.

Q: Can walking help reduce stress and improve mental well-being?
A: Absolutely! Walking has been shown to reduce stress levels, boost mood, and improve overall mental well-being.



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