How Far Can You Walk in 5 Hours?
You can walk approximately 15 miles (24.1 km) in 5 hours at a moderate 3.0 mph pace. At a brisk 3.5 mph, you'll cover 17.5 miles. At a leisurely 2.0 mph, about 10 miles. These estimates come from Bohannon & Andrews (2011), a meta-analysis of 23,111 subjects. Five hours of walking is a full-day effort. It's the typical duration of a long charity walk, a pilgrimage stage, or an ambitious day hike.
Calculate Your Walking Distance
Time: 5 hours
Distance Covered in 5 Hours at Different Paces
| Pace Level | Speed (mph) | Distance in 5 Hours | Distance (km) |
|---|---|---|---|
| Leisurely | 2.0 | 10.00 miles | 16.09 km |
| Easy | 2.5 | 12.50 miles | 20.12 km |
| Moderate | 3.0 | 15.00 miles | 24.14 km |
| Brisk | 3.5 | 17.50 miles | 28.16 km |
| Fast | 4.0 | 20.00 miles | 32.19 km |
| Very Fast | 4.5 | 22.50 miles | 36.21 km |
These are continuous walking times. In practice, a 5-hour walking effort involves rest breaks, bathroom stops, and a meal or substantial snack. Budget an additional 45–90 minutes, making a "5 hours of walking" outing closer to a 6–6.5 hour day.
At moderate pace, 5 hours covers 15 miles — a genuinely impressive distance that requires preparation. At fast pace, you'd cover 20 miles — approaching marathon territory on foot.
Distance by Age in 5 Hours
Based on Bohannon & Andrews (2011):
| Age Group | Men's Distance | Women's Distance |
|---|---|---|
| 20–29 | 15.20 mi (24.46 km) | 15.00 mi (24.14 km) |
| 30–39 | 16.00 mi (25.75 km) | 15.00 mi (24.14 km) |
| 40–49 | 16.00 mi (25.75 km) | 15.55 mi (25.03 km) |
| 50–59 | 16.00 mi (25.75 km) | 14.65 mi (23.57 km) |
| 60–69 | 15.00 mi (24.14 km) | 13.85 mi (22.29 km) |
| 70–79 | 14.10 mi (22.69 km) | 12.65 mi (20.36 km) |
| 80–99 | 10.85 mi (17.46 km) | 10.50 mi (16.90 km) |
At 5 hours, age-related speed differences create a spread of over 5 miles between the fastest and slowest age groups. Men aged 30–59 cover a full 16 miles, while adults over 80 cover about 10.5–11 miles.
These times assume you maintain your comfortable speed for the entire duration. Realistically, most people slow by 10–15% during hours 4 and 5, reducing the total distance by 0.5–1.5 miles versus these estimates.
What Can You Do with a 5-Hour Walk?
Steps: Approximately 33,780 steps at moderate pace (2,252 × 15 miles). That's over 3× the 10,000-step target — more steps than the average American takes in an entire week.
Calories: About 1,193–1,590 calories for a 150–200 lb person (body weight × 0.53 × 15 miles). On hilly terrain, approaching 1,500–2,000 calories.
Health value: Five hours of walking in a single day provides over 3× the CDC's entire weekly recommendation. As a weekly long walk combined with shorter daily walks, it delivers exceptional cardiovascular and metabolic benefits.
What it covers: Fifteen miles is enough to walk between towns, complete a major section of a long-distance trail, or cover a popular charity walk route.
Preparation for a 5-Hour Walk
Five hours of walking requires the same preparation mindset as a half-day hike. You can't improvise this distance.
Nutrition is essential. Eat a substantial meal 1–2 hours before starting. Carry snacks (energy bars, nuts, dried fruit) and eat every 60–90 minutes during the walk. At 5 hours, glycogen depletion is a real concern — skipping food leads to dramatic energy collapse around hour 3–4.
Hydration needs planning. Carry 1–1.5 liters or plan a route with water refill points. In warm weather, increase to 2 liters. Dehydration slows pace by 15–25% in the final hours.
Footwear must be proven. Five hours magnifies every minor shoe issue. Wear shoes you've walked at least 8 miles in. Moisture-wicking socks and anti-blister balm reduce the risk of foot problems.
Build up to it. If your longest walk is 2 hours, add 30 minutes per week: 2.0 → 2.5 → 3.0 → 3.5 → 4.0 → 5.0. Jumping straight from casual walking to a 5-hour outing risks blisters, muscle soreness, and discouragement.
Frequently Asked Questions
Can the average person walk for 5 hours?
Most healthy adults can walk for 5 hours if they're reasonably active and properly prepared. The main challenges are foot discomfort (blisters), energy depletion, and mental fatigue — not cardiovascular fitness. With proper shoes, food, water, and a gradual build-up, a 5-hour walk is achievable for most people.
How many steps is a 5-hour walk?
Approximately 33,780 steps at moderate pace. At brisk pace (covering 17.5 miles), about 39,410 steps.
What should I bring on a 5-hour walk?
Water (1–1.5 liters), snacks (energy bars, fruit, nuts), a charged phone, sunscreen, and a light layer for weather changes. Consider blister plasters in your pocket — at this duration, early blister treatment prevents a minor issue from becoming walk-ending pain.
Related Pages
- How Far Can I Walk in 3 Hours? — a shorter long walk
- How Far Can I Walk in a Day? — the maximum question
- How Long to Walk 15 Miles — the distance you cover in 5 hours
- How Long to Walk 13 Miles — half marathon 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.