How Long Does It Take to Walk 5 Miles By Age And Gender? You Need to Know

Walking is an exercise that requires weight which helps to maintain bone mass and reduces stress on joints. A steady pace of walking is regarded as an activity with moderate intensity. Being active most days of the week longer than 30 minutes, you are able to enjoy the physical health benefits associated with exercise suggested by The American College of Sports Medicine as well as The American Heart Association.


Five miles per day is feasible, and even those who exercise only at a low intensity appreciate it in the long run. In the end, when you are able to walk five to six days per week, a 5-mile walk every day is ideal for improving the health of your heart and your fitness levels.

Generally, a healthy person can take anywhere from 1 hour 15 minutes to 40 minutes for walking 5 miles. If you walk at a moderate pace of about 3mph, you will be able to complete 5 miles in one hour and forty minutes. If you accelerate your pace then you’ll be able to complete the journey in a shorter time! With a moderate pace at 4 mph, you’ll need 1 hour and 15 minutes to cover 5 miles.

The duration of your walk may differ depending on a variety of factors like your pace and age, gender and fitness level, the conditions, and the path.

How long are five miles? 5 miles is equivalent to 26400 feet, and about 8.05 kilometers. This means that you could utilize the distance as a way to train for walks with a charitable purpose, such as 5K. It also prepares for more strenuous 10K runs.

How Long Does It Take to Walk 5 Miles?

There are people who are professionals or avid walkers who are able to walk consistently at a speed of around 5mph. If this is the case, it only takes 1 hour to cover five miles. Some may choose an easier, but steady speed of around 4 miles per hour, that’s still quite quick and can complete five miles in one half an hour and 15 minutes. We will look at the times calculated for various walks:

Walking speedTime
Walking Slowly (2.5 Mph)In other words, 60-79 minutes per minute/ 24 mins per mile2 hrs
Simple walk (3 Mph)(about 80-99 steps per minute/ 20 minutes for every mile1 hr 40 min
Moderate Walk (4 Mph)or 100-119 steps per minute/ 15 minutes for every mile1 hr 15 min
Speedy walk (5 Mph) more than 120 minutes of steps/ 12 minutes for a mile1 hr

Additionally, keep in mind that things other than your own determination and targets determine your speed. This includes the conditions of the terrain, treadmill or outside walking, the weather and the type of surface, age, and gender as well as the body’s height.

In other words, you’ll be able to walk more quickly on smooth terrain than on uphill terrain, and also at a regular pace if you are walking on a treadmill. In addition, you’re likely to stroll faster during cooler and calm weather as opposed to hot, wet, and windy conditions.

5 Miles: Average Walking Times by Age and Gender

In general, according to research men walk more than women. Likewise, middle-aged individuals walk the fastest. Take a look at some different instances:

AgeGenderSpeed average (Mph)What is the time it will require to hike 5 miles
20-29Male3.041 hr 39 min
Female3.01 hr 40 min
30-39Male3.21 hr 34 min
Female3.01 hr 40 min
40-49Male3.21 hr 34 min
Female3.111 hr 36 min
50-59Male3.21 hr 34 min
Female2.931 hr 42 min
60-69Male3.01 hr 40 min
Female2.771 hr 48 min
70-79Male2.821 hr 46 min
Female2.531 hr 59 min
80-89Male2.172 hrs 18 min
Female2.12 hrs 23 min

How Long Will 5 Miles Take on the Treadmill?

It is amazing that walking on a treadmill can take the exact same time as walking outside at the same average speed. Yet, in the same circumstances walking on treadmills is quicker than outdoors. The reason for this is that there are fewer interruptions in the course, regulated conditions of the weather, as well as an established pace. Take a look at the pace as well as the time spent on the treadmill

Walking Speed (mph)Minutes per mileTime for walking 5 miles
2.524:002 hrs
3.020:001 hr 40 min
3.119:211 hr 37 min
3.218:451 hr 34 min
3.318:101 hr 31 min
3.417:381 hr 28 min
3.517:081 hr 26 min
3.616:401 hr 23 min
3.716:121 hr 21 min
3.815:471 hr 19 min
3.915:231 hr 17 min
4.015:001 hr 15 min
4.114:381 hr 13 min
4.214:171 hr 11 min
4.313:571 hr 10 min
4.413:381 hr 08 min
4.513:201 hr 07 min
5.012:001 hr

How Many Steps Are in 5 Miles?

On average, around 10,000 steps are required to walk five miles. The number of steps needed to complete 5 miles is contingent upon the pace, gender, and height of the body. Here are a few instances:

Average PaceAn individual of 6′ tall, walking at a speed of 3 miles an hour will take 10844 steps to walk 5 miles. But, the same person takes fewer steps at 9259, in order to cover the distance, if they boost their speed up to 4 miles an hour.
SexA person who is 6 feet tall moving at a speed of 3 miles/hour takes 10,844 steps to complete 5 miles. In contrast, women of the same height in the same direction would take 11,009 steps to finish 5 miles.
The body’s heightA person who is 6 feet tall walking at 3 miles an hour would take 10,844 steps to complete 5 miles. On the other hand, a person who walks 5 feet and three miles in an hour will complete 11,690 steps in 5 miles.

Is Walking 5 Miles a Day Good?

Walking five miles every day is beneficial for your overall health. It’s easy and safe for those who have a limited ability to do high-intensity exercises it’s also a great way to begin high-intensity aerobic exercises like running. Here are some other advantages you can reap by walking five miles every day.

  • Improved cardiovascular health 5. Walking for 5 miles will assist in burning off calories and decrease cholesterol, as well as ensuring that blood flow is maintained in every body part. It reduces the chance of heart disease and helps to manage them for people already affected by conditions, such as hypertension.
  • Improves mental well-being Walking can boost the release of endorphins and boost your mood. Outdoor walking also gives you fresh air distracts your mind away from anxiety and helps keep your mental health well-maintained.
  • Losing weight by walking 5 miles a day will help reduce calories and can burn off more by taking faster hikes in hilly terrain. If you can burn more calories and the higher your odds of losing weight while staying healthy.
  • It helps keep the bones, muscles, as well as joints, healthy. Are you looking to stay clear of those challenges associated with age, including declining joint and bone health? Walking is not just ideal for young and healthy people but is recommended for older people who want to maintain their health and take care of and avoid other problems like dementia.

Side Effects of Walking 5 Miles a Day

Although walking 5 miles can be wonderful, it may cause adverse effects if handled with care. You should be prepared ahead for the Walk by beginning with smaller sessions and adding in exercises for strength if you are able in order to prevent these difficulties. Which side effects are associated with walking five miles per day?

  • Sores and blisters on the feet They are the result of exercising for excessively long following a sitting lifestyle, and can also be caused by using the wrong shoes for the Walk.
  • A lot of fatigue When you get up and run for more than an hour with no prior training it is possible to develop being so exhausted that you may need to cut back on other vital actions, including everyday tasks. The cause of fatigue is doing 5 miles per day, and not having time off in between, to rest and replenish.
  • Hypoglycemia and dehydration Hypoglycemia and dehydration result in headaches and fatigue, and, in the most extreme instances, they can lead to the person becoming unconscious. The cause is insufficient fluids and food intake prior to or during the exercise.
  • Insomnia and bad mood Instead of taking an enjoyable walk that calms your brain and fills you with happiness, excessive walking results in irritability and a bad mood.

How to Avoid Side Effects of Walking 5 Miles

It’s a good thing that you do not have to face the difficulties of walking. And it is not necessary to let them deter the way to your destination. Below are some tips to mitigate your risk;

  • Begin by walking shorter distances If you’ve never been running or walking for a while for a while, begin by walking shorter intervals of 15 to 20 minutes in order to adjust your body to the new routine.
  • Always strive to maintain the pace that you are able to sustain The fact that speedier means you can complete the distance more quickly doesn’t mean it’s beneficial for your health. If you start by walking shorter distances, you’ll be able to determine the speed you can maintain for longer, without risking harm. If you’d like to go faster then you may increase your rate gradually, so that you avoid any negative results.
  • Warm-up workout: You should take 5-10 minutes to cool down prior to taking on one to two hours of exercise. This warm-up stretches the muscles of your body and prepares your body to endure a long period of exercise.
  • You should carry a jug of energy drinks and water to go with you. Be sure to carry plenty of water and fill it up anytime you need to stay satisfied. Also, take an energy bar along for those who suffer from exhaustion and low blood sugar during the journey.
  • Rest days Rest between walks so that you can recuperate. If you are about to begin the five miles, have as long as two days of rest in order to make sure you’re able to go for another walk. On rest days and weekends, explore shorter workouts to keep physically active.
  • Choose appropriate shoes for walking and clothes. Ensure you don’t dress in tight shoes and clothing to avoid blisters and open sores.


The 5-mile walk takes approximately 1 to 2 hours dependent on the pace you are at. Although many factors influence your speed, you are able to be more consistent to ensure that you get the most from the 5 miles. Exercise has physical and mental benefits. These include a healthy heart as well as the loss of weight.


Hello, I'm Ankit, an engineering student and a blogger. I love to write about various topics that interest me and help others to learn new things I have a passion for blogging and sharing my knowledge and experiences with my readers

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