Walking speed
A moderate walk is about 3 mph: a mile in 20 min. Here is every pace from slow to very brisk.
| 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 |
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 you need a breath.
| 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 |
| Distance | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 0.5 mi | 15 min | 10 min | 8 min |
| 1 mi | 30 min | 20 min | 15 min |
| 2 mi | 1 h | 40 min | 30 min |
| 3 mi | 1 h 30 min | 1 h | 45 min |
| 5 mi | 2 h 30 min | 1 h 40 min | 1 h 15 min |
These are estimates for groups of people, with steps counted on a treadmill. Your own numbers depend on your body, stride, ground and pace.
From the CADENCE-Adults studies and the 2024 Compendium of Physical Activities. How we work it out
More walking numbers
- Walking calculator
- Steps to miles
- Miles to steps
- How many steps in a mile?
- Calories burned walking
- Steps to calories
- How we work out the walking numbers
Made by fitvee from published research. General information, not medical advice.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure. Stop signs