About howlongtowalk.org
Our Mission
We believe walking is the most accessible form of exercise on the planet.
Our mission at howlongtowalk.org is simple: help people move more, more often. We want to remove the guesswork from walking and running so that anyone — regardless of age, fitness level, or experience — can confidently plan their physical activity.
Whether you're a senior planning a walk to the grocery store, a busy professional wondering if you can walk to work, a new runner training for your first 5K, or a parent planning a family hike, we provide the precise, research-backed information you need to make movement a natural part of your daily life.
Why We Built This
We built howlongtowalk.org because every other "how long to walk a mile" result on the internet gives you the same vague answer: "15 to 22 minutes." No context. No data source. No adjustment for age, pace, or fitness level.
That's not helpful if you're a 68-year-old wondering whether you can walk to the store in 20 minutes, or a 30-year-old figuring out if walking to work is feasible.
We wanted to build the definitive resource — one site where anyone can get a precise, research-backed answer for any walking or running distance. No fluff. No SEO-stuffed filler content. Just accurate data presented clearly.
Every number on this site is traceable to a specific, peer-reviewed study or authoritative dataset. We never make up data, estimate loosely, or cite "research shows" without naming the research.
What howlongtowalk.org Offers
Walking Time Calculator
Calculate how long it takes to walk any distance — from half a mile to 100 miles. Adjust for pace (leisurely to very fast) and see age-adjusted estimates based on real research data.
Try the walking calculator →Running Time Calculator
Get accurate running time estimates for any distance — from a mile to an ultramarathon. See times by experience level (beginner to elite) and compare to average race finish times.
Try the running calculator →Distance Calculator
Find out how far you can walk in a given time. Perfect for planning walks during lunch breaks, figuring out your walkable radius, or understanding what's reachable on foot.
Try the distance calculator →Walking Speed Reference
Comprehensive walking speed data broken down by age and gender. Understand how walking speed changes across the lifespan and where you fall compared to research averages.
View walking speed data →Supporting Health & Wellness
Physical activity is one of the most important things you can do for your health. According to the CDC Physical Activity Guidelines for Americans, adults should get at least 150 minutes of moderate-intensity aerobic activity (like brisk walking) per week.
Walking has been shown to provide numerous health benefits:
- Cardiovascular health: Regular walking reduces the risk of heart disease and stroke
- Mental wellbeing: Walking can reduce symptoms of depression and anxiety
- Weight management: A consistent walking routine supports healthy weight maintenance
- Bone and muscle strength: Walking is a weight-bearing exercise that maintains bone density
- Longevity: Studies link walking speed to life expectancy in older adults
- Cognitive function: Regular physical activity is associated with better brain health
Our goal is to make it easier for you to incorporate walking into your daily routine by providing the information you need to plan effectively.
Our Data Sources
Every calculation on this site is grounded in peer-reviewed research. We believe in transparency, so here are our primary sources:
Walking Speed Data
Primary Source
Bohannon, R.W. & Andrews, A.W. (2011). "Normal walking speed: a descriptive meta-analysis." Physiotherapy, 97(3), 182–189.
This is the largest meta-analysis of normal walking speed ever published. It consolidated data from 41 individual studies with a combined total of 23,111 healthy, community-dwelling adult participants. The study reported comfortable walking speeds stratified by age decade and gender.
We use this data for all age-adjusted calculations on the site.
Secondary Source
Bohannon, R.W. (1997). "Comfortable and maximum walking speed of adults aged 20–79 years." Age and Ageing, 26(1), 15–19.
This study of 230 healthy volunteers provided both comfortable and maximum walking speeds, along with correlations to height and lower extremity muscle strength.
Running & Race Data
Primary Source
RunRepeat (2024). Analysis of 35 million race results across 28,000 races worldwide over 20 years.
We use RunRepeat's data for average race finish times, percentile rankings, and gender-based performance comparisons across 5K, 10K, half marathon, and marathon distances.
Supporting Sources
Marathon Handbook (2024, 400,000+ US results), Outside Magazine (2024, 1 million half marathon results).
Calorie & Activity Data
Primary Source
Compendium of Physical Activities. MET values for walking and running at various speeds and inclines.
We calculate calories using standard MET-based formulas rather than simplified rules of thumb.
Steps Data
Primary Source
ACSM's Health & Fitness Journal (2008). Step counts per mile at various walking and running speeds.
Health Guidelines
Primary Source
CDC Physical Activity Guidelines for Americans, 2nd edition (2018). Published by the U.S. Department of Health and Human Services.
Our Methodology
Walking Time Calculations
Walking time = Distance ÷ Speed. Simple math, but the value is in providing accurate speed inputs.
We offer six standard pace levels (2.0 to 4.5 mph), each grounded in the Compendium of Physical Activities and CDC pace definitions. The "moderate" pace of 3.0 mph reflects the average comfortable walking speed across all adults in the Bohannon meta-analysis.
Age Adjustments
When we show "walking time by age," we use the specific speed for that age-gender bracket directly from Bohannon & Andrews (2011). We do not extrapolate or estimate between brackets.
Running Time Calculations
Running times are calculated from pace (minutes per mile) and distance. Experience-level brackets (beginner, intermediate, advanced, elite) are derived from RunRepeat percentile data and standard coaching benchmarks.
Calorie Calculations
We use two methods depending on available data. The quick formula (body weight in lbs × 0.53 per mile walking, × 0.75 per mile running) provides estimates consistent with MET-based calculations. For more detailed estimates, we use the full MET formula: Calories = MET × 3.5 × body weight (kg) / 200 × minutes.
Our Values
Accuracy
Every calculation is grounded in peer-reviewed research. We cite our sources and never make up data.
Simplicity
Fast, clear answers without walls of SEO filler. Get the information you need and get moving.
Accessibility
Built for everyone — young and old, beginner and athlete. Walking is for everybody.
What This Site Is Not
Not Medical Advice
We provide exercise data, not medical advice. Consult a healthcare provider before starting any exercise program, especially if you have health conditions.
Not a Route Planner
We calculate time and distance, not directions. For route planning, we recommend tools like Google Maps, Strava, or MapMyWalk.
Not a Fitness Tracker
We provide reference data and calculators. For tracking your actual walks and runs, use a fitness app or wearable.
Contact Us
Questions about our data, methodology, or suggestions for the site? We'd love to hear from you.
Visit Contact PageSources (Complete List)
- 1. Bohannon, R.W. & Andrews, A.W. (2011). "Normal walking speed: a descriptive meta-analysis." Physiotherapy, 97(3), 182–189. PubMed: 21820535
- 2. Bohannon, R.W. (1997). "Comfortable and maximum walking speed of adults aged 20–79 years." Age and Ageing, 26(1), 15–19. Oxford Academic
- 3. Fritz, S. & Lusardi, M. (2009). "White paper: Walking speed — the sixth vital sign." Journal of Geriatric Physical Therapy, 32(2), 2–5.
- 4. Studenski, S. et al. (2011). "Gait speed and survival in older adults." JAMA, 305(1), 50–58.
- 5. CDC Physical Activity Guidelines for Americans, 2nd edition (2018). health.gov
- 6. RunRepeat (2024). Race statistics from 35 million results. runrepeat.com
- 7. Marathon Handbook (2024). US finish time data. marathonhandbook.com
- 8. ACSM's Health & Fitness Journal (2008). Step counts per mile at various speeds.
- 9. Compendium of Physical Activities. compendiumofphysicalactivities.com
- 10. British Journal of Sports Medicine (2018). Brisk walking defined as ~100 steps per minute.
- 11. World Athletics. Walking and running records. worldathletics.org