How Far Can You Walk in 2 Hours?
You can walk approximately 6 miles (9.7 km) in 2 hours at a moderate 3.0 mph pace. At a brisk 3.5 mph, you'll cover 7 miles. At a leisurely 2.0 mph, about 4 miles. These estimates come from Bohannon & Andrews (2011), a meta-analysis of 23,111 subjects. Two hours is where walking becomes a genuine outing — a morning hike, a city exploration, or a serious fitness session.
Calculate Your Walking Distance
Time: 2 hours
Distance Covered in 2 Hours at Different Paces
| Pace Level | Speed (mph) | Distance in 2 Hours | Distance (km) |
|---|---|---|---|
| Leisurely | 2.0 | 4.00 miles | 6.44 km |
| Easy | 2.5 | 5.00 miles | 8.05 km |
| Moderate | 3.0 | 6.00 miles | 9.66 km |
| Brisk | 3.5 | 7.00 miles | 11.27 km |
| Fast | 4.0 | 8.00 miles | 12.87 km |
| Very Fast | 4.5 | 9.00 miles | 14.48 km |
At moderate pace, 2 hours covers 6 miles — nearly a 10K. At brisk pace, you hit 7 miles. At fast pace, a full 8 miles. Two hours of walking at any pace delivers a significant distance.
Distance by Age in 2 Hours
Based on Bohannon & Andrews (2011):
| Age Group | Men's Distance | Women's Distance |
|---|---|---|
| 20–29 | 6.08 mi (9.78 km) | 6.00 mi (9.66 km) |
| 30–39 | 6.40 mi (10.30 km) | 6.00 mi (9.66 km) |
| 40–49 | 6.40 mi (10.30 km) | 6.22 mi (10.01 km) |
| 50–59 | 6.40 mi (10.30 km) | 5.86 mi (9.43 km) |
| 60–69 | 6.00 mi (9.66 km) | 5.54 mi (8.92 km) |
| 70–79 | 5.64 mi (9.08 km) | 5.06 mi (8.14 km) |
| 80–99 | 4.34 mi (6.99 km) | 4.20 mi (6.76 km) |
Most adults aged 20–69 cover 5.5–6.4 miles in 2 hours. Even the 80+ group covers over 4 miles.
What Can You Do with a 2-Hour Walk?
Steps: Approximately 13,512 steps at moderate pace (2,252 × 6 miles). That's well past the 10,000-step daily target from a single walk.
Calories: About 477–636 calories for a 150–200 lb person (body weight × 0.53 × 6 miles). At brisk pace covering 7 miles, the burn climbs to 557–742 calories.
Health value: A single 2-hour walk provides 120 minutes of moderate activity — 80% of the CDC's entire weekly recommendation of 150 minutes. Done twice per week, you exceed the guideline before any other activity.
Practical distance: Six miles is enough to walk between neighbourhoods, cover a linear trail, or explore a large park system end to end. It's also the typical distance a tourist covers during a half-day of city sightseeing.
Tips for a 2-Hour Walk
Bring water. Two hours of walking, especially in warm weather, benefits from mid-walk hydration. A small bottle or a route past a fountain is enough.
Wear proper shoes. At 6+ miles, casual shoes can cause discomfort. Supportive walking shoes or trainers prevent the hot spots and blisters that develop over longer distances.
Plan a point-to-point route. Walk 6 miles in one direction, then take transit or get a ride back. Linear routes are more interesting than out-and-back loops and eliminate the "halfway point" mental barrier.
Frequently Asked Questions
Is a 2-hour walk good exercise?
A 2-hour walk is excellent exercise. At moderate pace, it covers 6 miles, burns 477–636 calories, and adds over 13,000 steps. Done regularly, it exceeds most fitness guidelines. The CDC recommends 150 minutes of moderate activity per week — a single 2-hour walk covers 80% of that.
How many steps is a 2-hour walk?
Approximately 13,512 steps at moderate pace. At brisk pace, about 14,000–15,800 steps (covering 7 miles). Combined with normal daily movement, a 2-hour walk easily pushes your daily total past 15,000 steps.
Related Pages
- How Far Can I Walk in 1 Hour? — half the time
- How Far Can I Walk in 3 Hours? — one hour longer
- How Long to Walk 6 Miles — the distance you cover in 2 hours
- How Long to Walk 10 km — nearly the same distance
- Walking Time Calculator — calculate any distance
Sources Cited
- Bohannon, R.W. & Andrews, A.W. (2011). Physiotherapy, 97(3), 182–189.
- ACSM's Health & Fitness Journal (2008). Step counts per mile.
- CDC Physical Activity Guidelines for Americans, 2nd edition (2018).
- Compendium of Physical Activities — MET values.