How Long Does It Take To Walk 5 Miles by Age, Pace and Calories Burn

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How Long Does It Take To Walk 5 Miles by Age, Pace and Calories Burn
How Long Does It Take To Walk 5 Miles by Age, Pace and Calories Burn


Whether you’re an avid walker or just starting, completing a 5-mile trek on foot is an excellent benchmark for fitness. But how long does it take to walk 5 miles? The time needed can vary substantially depending on your age, fitness level, walking pace, body weight and more. For some people, a 5-mile walk may breeze by in under an hour, while for others it could take over two hours to finish.

If you’ve ever wondered “How long does it take to walk 5 miles considering age, pace and calories burned?”, this in-depth guide provides key insight. We’ll explore how factors like age, speed, conditioning and body composition impact the time required to walk 5 miles. You’ll also learn about calories burned during a 5-mile walk and find sample training plans to improve your time. Let’s dig in to optimize your next 5-mile walk!

Do read the People Also Ask (FAQs) about this topic.

Key Takeaway

Key TakeawaySummary
Age impacts 5 mile timeThe older you are, the longer it generally takes to walk 5 miles due to declining endurance. Times range from 50 mins for teens/20s to 120+ mins for 80+ year olds.
Pace mattersYour walking pace directly impacts how quickly you can complete 5 miles. Times range from 40 mins at an 8 min/mile pace to 75 mins at a 15 min/mile pace.
Fitness level countsHigher fitness levels allow faster 5-mile times. Sedentary beginners take 90+ mins while competitive athletes take under 45 mins.
Weight and body composition play a roleExcess weight and body fat percentage make faster paces harder to sustain. Optimizing these helps improve 5-mile time.
Calories burned add upWalking 5 miles burns 300-600+ calories depending on body weight. Supporting fat loss can make walks easier.
Training can enhance timeMethods like intervals, strength training, form drills and tracking progress can gradually improve your 5-mile walk time.
How Long Does It Take To Walk 5 Miles – Key Takeaways

How Long Does It Take To Walk 5 Miles

Let’s Start exploring how long it takes to walk 5 miles when it is compared according to age, pace, and calories burned. Let’s start with the age factor.

How Age Impacts 5-Mile Walk Time

Age can significantly influence how long it takes to walk 5 miles. Here’s a breakdown of average 5-mile walk times by age group:

  • Teens (13-19 years old): Teens are still developing strength and endurance. A reasonable time for a teen to walk 5 miles is 60-75 minutes. Athletically inclined teens may complete it in 50 minutes.
  • 20s: People in their 20s are in the prime of their lives physically. A 5-mile walk of 45-60 minutes is typical for healthy 20-somethings. Competitive walkers may finish in under 45 minutes.
  • 30s: The 30s are still considered young adulthood. Many people in their 30s can complete a 5-mile walk in 50-70 minutes. Times under 50 minutes are excellent.
  • 40s: In the 40s, natural muscle loss starts creeping in. Aim for a 5-mile time of 50-75 minutes in this decade. Athletes may still walk 5 miles in under 50 minutes.
  • 50s: Muscular strength, stamina and VO2 max all decline as we age. A reasonable goal for 5 miles in your 50s is 60-90 minutes. Physically fit adults may walk it in under an hour.
  • 60s: The loss of muscle mass is more pronounced in the 60s. Aiming for 75-105 minutes to walk 5 miles is realistic. Exceptional cardiorespiratory fitness could allow for finishing in 60-75 minutes.
  • 70s: Further reductions in muscular endurance occur in the 70s. Most septuagenarians will require 90-120 minutes to complete a 5-mile walk. Well-conditioned seniors may finish in under 90 minutes.
  • 80s+: People in their 80s and beyond experience greater physical limitations. For this age group, a 5-mile walking time of 120 minutes or more is expected. Speed is less important than completing the distance.

While these are general time ranges, individuals may fall outside them based on their health and fitness. The key is to walk at an intensity that challenges you appropriately for your current ability level. You can also read a research study on the effects of age and walking speed.

How Walking Pace Impacts 5-Mile Time

Your walking pace significantly influences how quickly you can complete 5 miles. Here are the estimated finish times for a 5-mile walk based on pace:

  • 15-minute mile pace: At a leisurely 15-minute per mile pace, a 5-mile walk will take about 75 minutes. This is a common beginner pace.
  • 14-minute mile pace: Up the speed slightly to 14-minute miles, and you can finish 5 miles in about 70 minutes. It’s a relatively moderate exertion level.
  • 13-minute mile pace: At a solid 13-minute per mile pace, a 5-mile walk would take around 65 minutes. This is a brisk pace for many.
  • 12-minute mile pace: Cutting down to 12-minute miles brings the 5-mile walk time to 60 minutes – a nice round number. It qualifies as a jog for some.
  • 11-minute mile pace: Shaving another minute off to an 11-minute per mile pace allows you to complete 5 miles in 55 minutes. This is a power-walking pace.
  • 10-minute mile pace: A 10-minute per-mile pace is equivalent to walking at 6 mph. This would complete a 5-mile walk in 50 minutes flat.
  • 9-minute mile pace: Stepping up to 9-minute miles (or 6.7 mph) lets you finish 5 miles in 45 minutes. This is a near-race-walking effort for most people.
  • 8-minute mile pace: At a very brisk 8-minute mile, a 5-mile walk can be completed in 40 minutes. This requires good conditioning.

As you can see, your walking pace has a direct relationship with how quickly you can walk 5 miles. Improving pace comes through training the cardiovascular and muscular systems.

How Fitness Level Impacts 5-Mile Walk Time

Your current fitness level is a major factor influencing how long it takes to walk 5 miles. Here’s an overview:

  • Low Fitness Level: For previously sedentary people just starting to exercise, a 5-mile walk may take over 90 minutes and require frequent rest breaks. Building an aerobic base is a gradual process.
  • Moderate Fitness Level: If you exercise occasionally, a reasonable 5-mile walking time is 60-90 minutes. Consistency with training will help improve pace and endurance.
  • High Fitness Level: For very active people who train aerobically 4-5 times a week, a 5-mile walk time of under 60 minutes is attainable. Greater fitness allows faster paces to be maintained.
  • Athlete Level Fitness: Competitive race walkers and elite athletes can complete 5 miles in under 45 minutes. Their high VO2 max allows fast paces with less effort.

So in essence, the more aerobically fit you are, the faster you will likely be able to walk 5 miles. Focus on gradually improving your endurance through regular brisk walking or jogging to work towards a faster 5-mile time.

How Weight and Body Composition Influence 5-Mile Time

Your body weight and composition play a key role in walking pace and endurance. Here’s how these factors impact 5-mile walk time:

  • Carrying extra body fat adds weight that must be moved with each step, increasing energy expenditure. This can make maintaining faster paces more challenging.
  • Higher body fat percentage is correlated with lower cardiovascular fitness which hampers endurance needed to walk faster or further.
  • Low muscle mass also impairs speed and stamina compared to higher percentages of lean body mass. Muscle endurance fuels your ability to sustain faster paces for longer periods.
  • Weight from excess adipose tissue increases ground reaction forces and bearing load on the skeletal system which can heighten strain and fatigue.
  • Excess weight stresses the respiratory system by requiring greater oxygen consumption to fuel movement during exercise.

Optimizing your body weight and composition through nutrition and strength training allows faster 5-mile walk times to be achieved with less effort. Even a 5-10% reduction in body fat can make a significant impact on your walking pace, endurance and experience.

How Many Calories Are Burned Walking 5 Miles

Walking 5 miles burns a considerable number of calories, making it great for supporting weight management goals. Here are estimates for calories expended based on body weight:

Body WeightCalories Burned Walking 5 Miles
120 pounds298 calories
150 pounds372 calories
180 pounds447 calories
210 pounds521 calories
240 pounds595 calories
How Many Calories Are Burned Walking 5 Miles

Calorie burn is higher with increased intensity. racewalking or jogging 5 miles can burn 700+ calories for a 150-pound person. Having a heavier body weight also increases calories used due to carrying more mass.

Supporting fat loss requires a calorie deficit. Combining a regular 5-mile walk routine with a balanced diet tailored to your needs makes weight management much more feasible for most people.

Tips for Improving Your 5-Mile Walk Time

Here are some helpful tips for improving your 5-mile walking speed and fitness:

  • Walk consistently 3-5x per week to build cardiovascular endurance. Frequency is key.
  • Gradually increase the length of your regular walks from 2 miles to 5+ miles.
  • Incorporate interval training by alternating brisk paces with moderate paces during walks.
  • Add incline walking on hills or treadmills to build strength and burn more calories.
  • Try racewalking drills to enhance form and foot speed. Drive arms and swing hips.
  • Improve posture by keeping your gaze forward with shoulders back and down.
  • Use a fitness tracker to monitor your pace, heart rate zones and progress over time.
  • Lose excess body fat through calorie deficit to reduce energy expenditure at given paces.
  • Strength train 2-3x per week using body weight, bands, or weights to build muscle endurance.

Being patient with gradual progress while utilizing these training strategies will help you achieve your 5-mile walk time goals and prime health and fitness.

Sample 5 Mile Walk Training Plans

Below are two examples of structured walk training plans to improve 5-mile time based on current fitness level:

Beginning 5 Mile Walk Training Plan

Monday2-mile walk at 15 minutes per mile pace
Wednesday2.5-mile walk with intervals – 10 minutes at 15 min/mile, 5 minutes at 13 min/mile pace. Repeat.
Friday3-mile walk at 14-minute-per-mile pace
Sunday4-mile walk at a 14-minute per-mile pace
Beginning 5 Mile Walk Training Plan

Intermediate 5-Mile Walk Training Plan

Monday3-mile walk at a 13-minute mile pace
Wednesday4-mile walk with intervals – 5 minutes at 11 min/mile pace, 5 minutes at 12 min/mile pace, repeat.
Friday5-mile walk at 12 minutes per mile pace
Sunday4-mile walk at 11 minutes per mile pace
Intermediate 5-Mile Walk Training Plan

Advanced 5-Mile Walk Training Plan

Monday4-mile walk at an 11-minute mile pace
Tuesday5-mile walk with intervals – 10 minutes at 9 min/mile pace, 5 minutes at 10 min/mile pace, repeat
Wednesday3-mile hilly walk
Thursday5-mile walk at a 10-minute mile pace
Saturday6-mile walk at a 10-minute mile pace
Sunday4-mile walk at a 9-minute mile pace
Advanced 5-Mile Walk Training Plan

Customize these templates as needed for your current abilities and schedule. Consistency will yield the greatest improvements in your 5-mile walk time.


Walking 5 miles at a brisk pace is an achievable goal for most people willing to put in consistent training over time. While your age, fitness level, walking pace, body weight and other factors affect how quickly you can complete the distance, gradual progress is possible through methods like interval training, strength work, form drills and optimizing nutrition.

With smart periodization, listening to your body, and tracking data like pace and heart rate, you can successfully build up to faster 5-mile walk times. Use this guide to understand the variables impacting your 5-mile walk time and performance. With determination and patience, you can accomplish your 5-mile walking goals and reap your fitness and health benefits.

People Also Ask (FAQs)

Q) How many minutes should it take to walk 5 miles?

A) For most relatively fit adults, a reasonable time to walk 5 miles is 60-90 minutes. Faster athletes may complete it in under an hour, while slower walkers may need 2+ hours. Times vary based on fitness level, walking pace, age and other factors.

Q) Can you lose weight by walking 5 miles?

A) Yes, walking 5 miles burns substantial calories, so it can help create the calorie deficit needed for weight and fat loss when combined with a healthy diet. For example, a 150 lb person burns around 370 calories walking 5 miles.

Q) How many miles is 60 minutes walking?

A) At a moderate 15-minute-per-mile walking pace, the average person can cover about 4 miles in 60 minutes. At a brisk 12-minute-per-mile pace, 5 miles can be covered in an hour. Speed and fitness level impact mileage.

Q) How many miles are 10,000 steps?

A) For most people, 10,000 steps is approximately equivalent to walking between 4-5 miles. Step count to mileage conversion depends on your stride length. 10,000 steps is a common daily step goal.

Q) Is 2 hours of walking too much?

A) For healthy adults, walking for 2 hours is generally not too much, provided it’s broken into shorter segments with rest breaks as needed. New walkers should be built gradually to avoid overuse injuries. Listen to your body.

Q) Can I walk 5 miles every day?

A) You can walk 5 miles daily if your body is conditioned for it, but rest days are recommended for most people. Walking 3-5 days per week is sustainable long-term for good health and fitness.

Q) Can you lose belly fat by walking?

A) Walking alone isn’t likely to reduce belly fat, but it can help create a calorie deficit to lose overall body fat when combined with strength training and a healthy diet. Reducing overall body fat will help trim abdominal fat.

Q) Will walking 5 miles a day slim my legs?

A) Brisk walking is an excellent exercise to help slim and tone your legs. Just be sure to allow enough recovery time between 5-mile walks to avoid overtraining your leg muscles. Combine walking with lower body strength training.

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