Walking speed
Every pace from slow to very brisk.
A mile at 3 mph takes about
20 minThat is 4.8 km/h, at about 114 steps a minute.
- 2 mph, slow30 mina mile
- 3 mph, moderate20 mina mile
- 4 mph, very brisk15 mina mile
Walking already?
The 28-day plan adds 7 slow minutes at your counter, then your walk.
See today's free session
How long a walk takes
See the numbers
| Distance | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 0.5 mi | 15 min | 10 min | 8 min |
| 1 mi | 30 min | 20 min | 15 min |
| 1.5 mi | 45 min | 30 min | 23 min |
| 2 mi | 1 h | 40 min | 30 min |
| 2.5 mi | 1 h 15 min | 50 min | 38 min |
| 3 mi | 1 h 30 min | 1 h | 45 min |
| 4 mi | 2 h | 1 h 20 min | 1 h |
| 5 mi | 2 h 30 min | 1 h 40 min | 1 h 15 min |
Estimates for groups of people, counted on a treadmill.
Your own numbers depend on your body, stride, ground and pace.
Steps a minute: CADENCE-Adults, ages 41 to 60 and 61 to 85.
Calories: the 2024 Compendium of Physical Activities, adults and 60 and over.
A gentle 28-day walking plan
Short sessions at home, with an easier version of every move.
See the walking planOpens soon
The talk test
No watch needed. At a moderate pace you can talk, but not sing.
At a vigorous pace you can say only a few words before a breath.
- ModerateTalk, but not sing
- VigorousA few words, then a breath
Every pace, in numbers
| Pace | km/h | A mile | A km | Steps a minute |
|---|---|---|---|---|
| 2 mph, slow | 3.2 | 30 min | 19 min | 97 |
| 2.5 mph, easy | 4.0 | 24 min | 15 min | 106 |
| 3 mph, moderate | 4.8 | 20 min | 12 min | 114 |
| 3.5 mph, brisk | 5.6 | 17 min | 11 min | 121 |
| 4 mph, very brisk | 6.4 | 15 min | 9 min | 129 |
| Pace | METs, adults | METs, 60 and over |
|---|---|---|
| 2 mph, slow | 2.8 | 3.8 |
| 2.5 mph, easy | 3.0 | 4.5 |
| 3 mph, moderate | 3.8 | 5.3 |
| 3.5 mph, brisk | 4.8 | 6.0 |
| 4 mph, very brisk | 5.5 | 7.3 |
More walking numbers
- 4.4 milesSteps to miles
10,000 steps at 3 mph - 2,280 stepsMiles to steps
in one mile at 3 mph - 1,940 to 2,920How many steps in a mile
from 4 mph down to 2 mph - 140 caloriesCalories burned walking
30 minutes at 3 mph, 160 lb - 405 caloriesSteps to calories
10,000 steps at 3 mph, 160 lb
Distance for a number of steps
- 4,000 steps
- 5,000 steps
- 6,000 steps
- 8,000 steps
- 10,000 steps
- 12,000 steps
- 13,000 steps
- 14,000 steps
- 15,000 steps
- 16,000 steps
- 17,000 steps
- 20,000 steps
Calories for a distance or a time
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.