How Long Does It Take to Walk 5 Miles?

Quick Answer
At a moderate walking pace (3.0 mph), it takes 1 hour 40 minutes to walk 5 miles.
At a brisk pace (3.5 mph): about 1 hr 26 min  ·  At a leisurely pace (2.0 mph): about 2 hr 30 min

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1 hr 40 min
estimated walking time
—
calories burned
10,000
approx. steps
40
city blocks
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Walk Time by Pace: 5 Miles

How walking speed changes the time it takes to cover 5 miles. The highlighted row is the average walking pace for most adults.

PaceSpeedTime to Walk 5 Miles
Leisurely2.0 mph2 hr 30 min
Easy2.5 mph2 hr
Moderate3.0 mph1 hr 40 min
Brisk Walk3.5 mph1 hr 26 min
Power Walk4.0 mph1 hr 15 min
Race Walk4.5 mph1 hr 7 min

5 Miles Is Equivalent To...

👣
~10,000 steps
at average stride length
📏
8.05 km
in kilometres
🏙️
~40 blocks
city blocks (approx)
🏟️
20 laps
around a standard track
⏰
~1 hr 40 min
at a comfortable pace

Five Miles: The 10,000-Step Walk

Five miles is 10,000 steps. The most famous number in fitness, the daily target that appears on every fitness tracker and health app, is simply a 5-mile walk. You can hit it in a single outing at a comfortable pace in under two hours.

At 1 hour 40 minutes, a 5-mile walk is a genuine investment of time. But the return on that investment is substantial: around 430 calories burned for a 155 lb adult, real cardiovascular benefit, and the kind of mental reset that comes from being outside and moving for an extended period.

People who walk 5 miles regularly tend to describe it as meditative. The first mile is warm-up, the middle miles are movement, and the final mile is where the thinking happens. Problems that seemed large at the start of the walk often seem smaller at the end. That is not a coincidence. Exercise-induced mood improvement is one of the most consistently replicated findings in sports psychology.

Calories Burned Walking 5 Miles

Estimates based on moderate pace (3.0 mph) on flat terrain. Use the calculator above for terrain and fitness adjustments.

Body WeightCalories Burned Walking 5 Miles (moderate pace)
130 lbs344
155 lbs410
180 lbs476
205 lbs542
230 lbs608
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Frequently Asked Questions

At a moderate pace of 3.0 mph, walking 5 miles takes 1 hour 40 minutes. At a brisk pace of 3.5 mph, about 1 hour 26 minutes. At a power walk pace of 4.0 mph, 1 hour 15 minutes. At a leisurely 2.0 mph, about 2 hours 30 minutes.
Walking 5 miles burns approximately 360 to 640 calories for most adults at a moderate pace. A 130 lb person burns around 360 calories. A 155 lb person around 430 calories. A 180 lb person around 500 calories. A 230 lb person around 640 calories. See the calorie table above for your weight.
Five miles is approximately 10,000 steps at average stride length, which is the widely recommended daily step target. A single 5-mile walk achieves the full daily step goal in one session. The exact step count varies slightly by height: taller adults take fewer steps to cover 5 miles.
Walking 5 miles daily burns approximately 360 to 640 calories per session depending on body weight. Over a week, that is 2,500 to 4,500 calories, roughly 0.7 to 1.3 pounds of fat if diet remains constant. Five miles daily is one of the most effective sustainable weight-loss strategies available, particularly because it carries very low injury risk compared to running or high-intensity exercise.
At 3.0 mph on a treadmill, 5 miles takes 1 hour 40 minutes. At 3.5 mph, about 1 hour 26 minutes. At 4.0 mph, 1 hour 15 minutes. A 1% incline is recommended for outdoor-equivalent effort. Many people find a treadmill 5-mile walk easier than outdoors due to the consistent flat surface and no wind resistance.
Five miles equals approximately 8.05 kilometres. At a moderate walking pace, 5 miles takes 1 hour 40 minutes, covers roughly 10,000 steps, and is equivalent to about 40 city blocks or 20 laps of a standard athletic track.

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