Striding Through Distance: How Long Does It Take to Walk 7 km?

Walking is a great form of exercise that has numerous benefits for both physical and mental health. One common question that people have when starting an exercise routine or planning a trip is: How long does it take to walk 7 km?

In this article, we will focus on the distance of 7 km and explore how long it typically takes to walk this distance. We will also discuss factors that can affect walking speed and provide some tips for improving your walking pace.

Estimating Time: How Long Does It Take to Walk 7 km?

The time it takes to walk 7 km can vary depending on a few factors, including your walking speed and the terrain you are walking on. On average, it takes around 1 hour and 20 minutes to walk 7 km at a moderate pace.

However, this is just an estimate and the actual time may be shorter or longer based on individual factors. For example, someone who is used to walking long distances may be able to complete 7 km in less time, while someone who is not as physically fit may take longer.

Walking Speed (km/h)Time to Walk 7 km
32 hours, 20 minutes
41 hour, 45 minutes
51 hour, 24 minutes
61 hour, 10 minutes
71 hour and 20 minutes

Projecting the Time Required for a 7 km Walk Based on Average Walking Speed

The quintessential method to calculate the time required for a 7 km walk is by considering the average walking speed. According to the UK’s National Health Service (NHS), the average walking speed for adults is approximately 3-4 miles per hour (about 5-6.5 km/h).

Consequently, a 7 km walk, at an average speed of 5 km/h, would take about 1 hour and 24 minutes.

Utilizing Established Walking Speed Metrics and Adjusting for Individual Factors

Various factors such as age, fitness level, and underlying health conditions can influence walking speed. For instance, older adults or individuals with mobility constraints might walk at a pace slower than the average.

Conversely, regular walkers or athletes might exceed the average speed. Therefore, it’s essential to adjust the projected time based on individual factors for a more accurate estimate.

For example, if a person ‘A’ walks at a speed of 3.5 km/h, it would take approximately 2 hours to complete a 7 km walk. Conversely, person ‘B’, walking at a pace of 6.5 km/h, could complete the same distance in just over an hour.

How many steps does an individual take to walk 7 km?

Average Step LengthNumber of StepsDistance (km)
0.70 meters10,0007.0
0.75 meters9,3337.0
0.80 meters8,7507.0
0.85 meters8,2357.0

The average number of steps it takes to walk 7 km can also vary depending on several factors, such as height and stride length. On average, it takes around 9,000-10,000 steps to cover a distance of 7 km.

However, this number can differ for each individual based on their specific characteristics and walking style. For example, someone with longer legs and a longer stride length may take fewer steps to complete 7 km than someone with shorter legs and a shorter stride length.

How to Calculate Time to Walk 7 km?

If you want to have a more accurate estimate of the time it will take for you to walk 7 km, you can use a simple formula:

Time (in hours) = Distance (in kilometers)/Average Walking Speed (in km/h)

For example, if your average walking speed is 5 km/h, it would take you approximately 1 hour and 24 minutes (7 km/5 km/h) to walk 7 km.

Understanding the Average Walking Speed and Its Variations

The average walking speed isn’t a one-size-fits-all concept; it varies significantly among individuals depending on various factors. Generally, a healthy adult walks at a speed between 5-6.5 km/h on a flat, even surface. However, the average walking speed tends to decline with age, with older adults typically walking slower than younger ones.

Fitness level also significantly influences walking speed. Regular walkers or physically fit individuals often achieve speeds higher than the average range, while sedentary individuals or those recovering from health issues may walk slower. Moreover, the terrain and weather conditions can also challenge your pace. Walking uphill or on uneven surfaces, or in adverse weather conditions, often results in slower speeds.

Understanding these variations in walking speed is crucial for setting realistic expectations for your walking goals, whether for fitness, leisure, or travel. Recognizing your own pace and gradually increasing your speed can make your walking experience more enjoyable and beneficial.

Read Also: Pacing through Distance: How Long Does It Take to Walk 8 km?

Tracking Time with Wearable Devices

With the rising popularity of fitness and activity tracking, several wearable devices have emerged that can help you track your walking time and progress accurately.

These devices use advanced sensors to monitor distance, steps taken, speed, and other metrics to provide real-time feedback on your walking performance. They also come with additional features such as personalized coaching, goal setting, and social sharing options to make

Overview of Wearable Devices for Accurate Time Tracking

In the digital age, wearable devices have become a popular tool for tracking various fitness metrics, including walking time.

These devices, which include fitness trackers and smartwatches, use advanced sensor technologies to monitor your movements and provide real-time data about your walking pace, distance covered, and time elapsed. Moreover, there are dedicated walking apps that you can install on your smartphone to track these metrics.

The Benefits of Using Fitness Trackers, Smartwatches, or Apps for Monitoring Walking Time

Wearable devices and fitness apps offer significant benefits in monitoring your walking time. They give you an accurate and reliable measure of your walking speed, allowing you to make necessary adjustments in real time.

Additionally, these devices often have features for goal setting and progress tracking, which can motivate you to maintain or improve your walking pace. They also store historical data, helping you track your progress over time and identify trends in your walking habits.

Selecting the Right Device for Reliable Timekeeping During Longer Walks

Selecting the right device for your needs largely depends on the features you require and your budget. Fitness trackers are typically more affordable and offer basic tracking features, making them ideal for beginners or casual walkers.

Smartwatches, on the other hand, have more advanced features, including GPS tracking, heart rate monitoring, and music playback, which may be beneficial for regular or long-distance walkers. If you prefer not to wear a device, a walking app for your smartphone can also provide reliable timekeeping.

When choosing a device or app, consider factors like ease of use, battery life, and the reliability of the tracking technology to ensure it will suit your needs for longer walks.

Setting Personal Time Goals for 7 km Walks

Setting personal time goals for a 7 km walk can be an effective way to enhance your fitness levels, improve walking speed, and make the act of walking more engaging and enjoyable.

Establishing Realistic Time Goals for a 7 km Walk

When setting time goals, it is essential to consider your fitness levels, walking speed, and overall health. It’s important to establish goals that are challenging yet achievable, based on your circumstances.

For example, if you’re currently able to walk 7 km in 1 hour and 30 minutes, a realistic goal might be to aim for 1 hour and 20 minutes in the next few months. Setting an overly ambitious goal, such as reducing your time by half, could lead to frustration and potential injury.

Considering Personal Objectives, Fitness Targets, and Overall Health Goals

Your personal objectives, fitness targets, and health goals play a significant role in setting the time goal for a 7 km walk. If you’re walking for leisure, you might prefer a slower pace that allows you to enjoy the surroundings.

However, if your objective is to improve cardiovascular fitness or lose weight, you might opt for a brisk pace that raises your heart rate. Those recovering from health issues should consult their healthcare provider before setting time goals.

Tips for Staying Motivated and Achieving Time-Related Fitness Milestones

Staying motivated is critical when working towards a time-related fitness goal. Here are a few tips to keep you motivated:

  1. Keep your goals in mind: Visualise your goals before and during your walk. This mental image can serve as motivation to keep going when the walk gets tough.
  2. Track your progress: Use a fitness app or a pedometer to track your walking speed and time. Seeing your progress can boost your morale and keep you motivated to achieve your time goal.
  3. Reward yourself: When you hit a milestone, celebrate it. Rewards can serve as a powerful incentive to stay on track.
  4. Mix it up: To avoid monotony, occasionally change your route or walking routine. Variety can make your walks more enjoyable and less of a chore.
  5. Stay consistent: Consistency is key to achieving any fitness goal. Make walking a regular part of your routine to see gradual improvements over time.

Remember, while setting time goals can enhance your walking experience, it’s important to listen to your body and avoid pushing yourself too hard.


The time it takes to walk 7 km can vary significantly from person to person, largely due to individual fitness levels and walking speed. On average, a healthy adult walking at a moderate pace of 5 km per hour can cover 7 km in approximately 1 hour and 20 minutes.

However, these times can change based on several factors, including terrain, weather conditions, and the walker’s purpose or goal. For instance, someone walking at a brisk pace for exercise might complete 7 km in an hour, while a casual walker out for a leisurely stroll might take considerably longer.

Remember, irrespective of your pace or fitness level, the key is to enjoy your walk and listen to your body.

Read More:

Walking the Distance: How Long Does It Take to Walk 6km?

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


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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