How Long Does It Take to Walk 5km? A Detailed Note

Walking is a fantastic way to maintain your fitness, and one of the most common distances for a walking workout is 5 kilometers (5K). But how long does it take to walk 5km? That depends on several factors. In this blog post, we’ll delve into the average times, and benefits of walking, and share some effective tips to increase your speed.

Understanding the Distance: How Far is a 5k Walk?

First, let’s start with the basics. A 5km (or 5K) walk is equivalent to approximately 3.1 miles. It’s a common distance for charity walks and fun runs, and it’s a great starting point for beginners looking to incorporate more physical activity into their daily routine. It’s also a popular distance for experienced walkers to track their progress and challenge themselves.

Average Walking Times for 5 km by Age and Gender

Now that we know the distance, let’s explore the average times for a 5K walk. The time it takes to complete a 5km walk depends on several factors such as age, gender, and fitness level. According to research published by the American Council on Exercise (ACE), the average time it takes to walk 3.1 miles is approximately 45 minutes for men and 55 minutes for women. However, here’s a breakdown of estimated times based on age and gender:

  • Men: 20-29 years old – 42:00 minutes / 30-39 years old – 45:00 minutes / 40-49 years old – 47:00 minutes / 50-59 years old – 54:00 minutes / 60+ years old – 1:02:00 hours
  • Women: 20-29 years old – 51:00 minutes / 30-39 years old – 53:00 minutes / 40-49 years old – 57:00 minutes / 50-59 years old – 1:04:00 hours / 60+ years old – 1:11:00 hours

As you can see, there is a slight difference in average times based on age and gender. However, it’s essential to remember that these are just estimated times and may vary depending on individual fitness levels.

How Long Does It Take to Walk a 5K at Different Walking Speeds?

The time it takes to walk a 5K depends on your walking speed. Here are some general guidelines:

  • Fast pace: If you’re walking briskly at a pace of 4 miles per hour, you’ll complete a 5K in around 45-50 minutes.
  • Moderate pace: Walking at a moderate pace of 3 miles per hour will have you finishing in about 60-70 minutes.
  • Slow pace: If you’re walking at a more leisurely pace of 2 miles per hour, expect to complete a 5K in around 90-100 minutes.

Remember, these are just estimates and may vary based on individual fitness levels and terrain.

Can You Walk 5 km on a Treadmill?

Absolutely! Walking 5km on a treadmill allows you to control your pace and incline more precisely, and it’s a great option for days when the weather isn’t cooperating. Plus, treadmills have the added benefit of being low-impact, making them an ideal option for those with joint issues.

However, keep in mind that the average treadmill speed is about 3-4 miles per hour, so you could potentially complete a 5K in around 45 minutes at a moderate pace. Remember to adjust the incline periodically to mimic outdoor walking conditions.

Is a Daily 5km Walk Considered Good Exercise?

Without a doubt! A daily 5km walk can help you maintain a healthy weight, reduce the risk of heart disease, strengthen your bones and muscles, improve your mood, and boost your balance and coordination.

It’s a low-impact exercise that almost anyone can do and is an excellent way to incorporate physical activity into your daily routine. Plus, with the right mindset and some helpful tips (discussed below), you can even turn your daily 5K walk into a challenging workout.

Related Article: How Long Does It Take to Walk Half a Mile?

What Factors Affect How Long It Takes to Walk a 5k?

Several factors can influence your 5K walk time. Here are some of the most common:


As we age, our walking speed typically decreases due to changes in muscle mass and joint flexibility. So, it’s natural for older adults to take longer to walk 5km than younger individuals.


On average, men tend to walk slightly faster than women, although this can vary widely individually.

Fitness Level

The fitter you are, the quicker you’ll likely be able to walk a 5K. Regular exercise helps improve cardiovascular endurance, muscle strength, and flexibility, all of which can help you walk faster.

Body Weight and Composition

A person with a lower body weight often can walk faster than a heavier person. Additionally, having a higher muscle mass can also contribute to faster walking times.

Effort Level

How hard you’re willing to push yourself also significantly affects your walking speed.


Walking uphill or on uneven surfaces will slow your pace compared to walking on flat, smooth ground.

Environmental Conditions

Walking in hot, humid weather or against a strong wind can slow you down.

Physical Limitations

Any physical limitations or health conditions that affect your mobility will also affect your walking speed.

External Load

Walking with a backpack or pushing a stroller will slow down your pace.

6 Tips for Improving Your 5k Time

Looking to quicken your pace? Here are some tips:

Walk Consistently

Consistency is key. The more often you walk, the faster you’ll become. Aim for at least 30 minutes of walking every day.

Add Intervals

Introduce intervals of faster walking into your routine to boost your overall speed. For example, try walking at a moderate pace for 5 minutes and then increasing your pace for 1-2 minutes before returning to your moderate pace.

Walk Longer

Challenge yourself to walk longer distances, which can improve your endurance and speed over shorter distances.

Use Your Arms

Swinging your arms can help propel your body faster. Keep your elbows bent at a 90-degree angle and swing them naturally, avoiding excessive movement.

Lengthen Your Stride

Making each step a little longer can help increase your speed. However, be careful not to overextend your stride as this can lead to injuries.

Find Your “Why”

Knowing why you want to walk faster can help motivate you to stay committed. Whether it’s for improved health, weight loss, or a personal goal, having a clear purpose can push you to reach your full potential.

Breaking Down the 5K Walk Training Plan

A 5K walk training plan should include a mix of walking, speed training, and rest days for recovery. Start with a comfortable pace and gradually increase your distance each week. Be sure to include one longer walk each week to build endurance.

Final Thoughts on 5k Walking

Walking regularly has numerous health benefits, and a 5K walk is a great workout for people of all fitness levels. The time it takes to complete a 5K walk varies depending on several factors, but regardless of your pace, the most important thing is that you’re getting out there and moving your body.

With consistent effort and a positive attitude, you’ll be well on your way to walking 5K faster and feeling stronger. Happy walking!

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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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