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How Long Does It Take to Walk a Mile

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How Long Does It Take to Walk a Mile?

Walking a mile is a great exercise which has numerous advantages. It is a regulated exercise which requires some level of precision to achieve desired result.

Therefore, if you need to walk a mile, you must do it properly. You must know how long it takes to walk a mile. This is even more important because walking a mile may involve walking on a treadmill, or taking a long walk outdoor.

This post aims to give an answer to the question about how long it takes to walk a mile.

How Long Does It Take to Walk a Mile on a Treadmill?

walk on a treadmile ok

With the emergence of artificial intelligence and advanced workout tools, most outdoor training event have been re-ordered.

Currently, one can easily take a mile walk on a spot. This is possible using a treadmill.

Using a Treadmill offers pretty the same benefits as walking outdoor.

While a normal outdoor workout would take between 20 minutes to 25 minutes; walking on a treadmill takes between 15 to 20 minutes depending on the pace moderation on the machine.

The above estimation is however subject to some variables.

How Long Does It take to Walk a Mile Outdoor?

To determine how long it takes to walk a mile, you’ll need to consider some factors.

These factors include age, health status, skill level or training level.

Studies has shown that a beginner can typically walk a mile in 15 to 20 minutes or 3 to 4 miles an hour. Kindly see Bethany Rutledge, a USA Triathlon-certified coach and author of Courage to Tri.

A chart showing a study report of how long it take to walk a mile is hereby submitted to ease your query.

Mile: Average Walking Times by Age and Gender

A study was conducted in 2011 showing the average time a mile’s walk would take. The 2011 study looked at average walking speeds across different age groups, men and women in their 30s and 40s and observed that these group of persons tend to walk slightly faster than those in their 20s. Walking speed then slows very slightly with each subsequent decade before slowing significantly starting in our 60s.

20–29Male3.04 mph19:45
Female3.0 mph20:00
30–39Male3.2 mph18:45
Female3.0 mph20:00
40–49Male3.2 mph18:45
Female3.11 mph19:17
50–59Male3.2 mph18:45
Female2.93 mph20:29
60–69Male3.0 mph20:00
Female2.77 mph21:40
70–79Male2.82 mph21:17
Female2.53 mph23:43
80–89Male2.17 mph27:39
Female2.1 mph28:34


Does Walking Speed Affect How Long it Takes to Walk a Mile?

There is a general guideline on walk time used by fitness experts.

This guideline is as follows:

Fast: 11 minutes per mile

Moderate: 15 minutes per mile

Easy: 20 minutes per mile

Using the above scale, the scale below is developed to help you understand how long it takes to talk certain mile distances at a moderate rate.

15–20 mins10-12 mins30-37 mins1 hr2 hrs4-4.5 hrs6.5-8 hrs


How Many Steps Per Minute Affect Mile Time

Do you know that often time when we achieve a mile walk, we tend to relax the effort?

A report was put together In 2018 by The British Journal of Sports Medicine. This report studied after mile step time of individuals and came up with the following report:

Slow: 60 to 79 steps per minute

Medium: 80 to 99 steps per minute

Brisk: 100 to 119 steps per minute

Vigorous: 130+ steps per minute

Using afitness tracker— like Apple Watch or Fitbit — would assist you gauge your progress and stay motivated. These devices monitor your calorie level, the number of steps taken in a day and the distance covered.

Rutledge in his report noted that “As you improve your cardiovascular fitness and get in better shape, your time to complete a mile will fall, in that case, you might want to consider adding on distance so your workout can remain in the 20-to-30-minute range.”

How Can I Train to Walk Farther than a Mile?

In the Rutledge report, it is noted that consistency is the key to achieving longer walk distance. You are advised to remain consistent with your routine, and overtime, you will begin to see improvements.

According to the report, “As a beginner, it helps to focus on frequency initially. Frequency is achieved by first gradually stringing a number of short and easy walks together over many weeks, then slowly adding time, and then finally adding in intensity where appropriate.”

We Suggest the following routine: Start by taking a 15-minute walk the first week. Then for the next week, add a 10-minute extra time, and the next, aim for 30 or 35 minutes.

Can You Lose Weight by Walking a Mile a Day?

walk a mile and burn calorie

Walking or running long distances is one of the effective methods to lose weight. This is because, this is a high-intensity-exercise. It helps you rejig your system, increase heart beat and speed up your metabolism. This enables you to burn a high volume of calorie.

However, whether or not this would help you lose weight depends solely on your diet level.

READ ALSO: How Long Does It take to Lose 20 Pounds? Find Out Here

According to Caleb Backe, a New Jersey-based certified personal trainer and health expert with Maple Holistic, “Combining exercise with diet creates a calorie deficit, which results in weight loss. This means that while a mile can be enough to result in weight loss, it’s not the only factor to take into consideration.”

Your walking may be helpful if you burn more calorie than you consume. According to the CDC, a moderate pace walk (3.5 mph) enables a 154-pound individual to burn about 280 calories per hour, while walking at a vigorous pace (4.5mph) enables them to burn approximately 460 calories an hour.”

CHART: How many calories can you burn per mile of walking?

Following our chart, you can burn close to 1,500 calories by engaging in a three hour walk a week.

This is amazing. But remember that this will be counterproductive if you follow it up by taking high level of snack calories.

Watching your diet is key to losing weight through the mile walk approach.

What are Other Benefits of a Mile Walk?

The health benefit of walking distance cannot be overemphasised. Walking has been shown to have a lot of benefits.

Engaging in walking distance would help you improve your mood, build stronger bones, lover risk of diabetes and stroke and improve cardiovascular health.

According to the government guidelines, as low as  a 10 minutes walk or movement a day can optimise your health. Therefore, if you take a 15-minute mile walk, you have already achieved more than the minimum activity for optimal health.

Hope this post was helpful. Leave your comments and questions below and be sure we will respond to them within the shortest possible time.

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