How Long Does It Take to Walk 10 Miles?

Walking Time for 10 Miles at Different Paces

Ten miles is a serious walking distance — roughly the length of walking from one end of Manhattan to the other, or completing a half marathon on foot with miles to spare. Here are the exact times at six standard pace levels.

At every pace, 10 miles is a multi-hour commitment. The difference between a leisurely and brisk walker is over 2 hours — 5 hours versus just under 3 hours.

This is the distance where fatigue, hydration, footwear, and preparation begin to matter more than raw pace. A brisk walker who skips water and wears poor shoes may finish slower than a moderate walker who planned properly.

How Long to Walk 10 Miles by Age

At 10 miles, age-related speed differences compound into substantial time gaps. According to Bohannon & Andrews (2011), published in Physiotherapy and covering 23,111 participants:

Key takeaways:

• Fastest group: Men aged 30–59 cover 10 miles in about 3 hours 8 minutes at their comfortable 3.20 mph pace. With rest stops, budget 3.5 hours.
• Women's peak: Women aged 40–49 finish in about 3 hours 13 minutes at 3.11 mph. Realistically, plan for 3.5–4 hours with breaks.
• Senior considerations: Adults aged 70–79 face a 4-hour walk at comfortable pace — before adding rest stops. For adults over 80, 10 miles is a 4.5–5 hour endeavor and may not be practical in a single session without significant preparation.

These are continuous walking times. For a 10-mile walk, most people should add 15–30 minutes for rest stops, water breaks, and bathroom visits.

5 Real-World Examples

1. The Charity Walk Fundraiser

Amir, 41, signed up for a 10-mile charity walk through downtown. Based on Bohannon data for men aged 40–49 (comfortable speed of 3.20 mph), his baseline 10-mile time is 3 hours 7 minutes. But charity walks involve crowds at the start, water station pauses every 2 miles, and photo ops — he should budget 3 hours 45 minutes to 4 hours.

At 220 lbs, Amir burns approximately 1,170 calories over the full distance (117 cal/mile × 10 miles, using the Compendium formula). He carries a water bottle and wears broken-in walking shoes — two essentials for any walk over 5 miles.

2. The Day Hiker

Simone, 33, plans a 10-mile out-and-back trail hike on a Saturday. On flat ground at her natural 3.0 mph (Bohannon data, women aged 30–39), the walk would take 3 hours 20 minutes. But her trail has moderate hills, and the Compendium of Physical Activities rates uphill walking at 1–5% grade at a MET of 5.3 versus 3.5 for flat terrain, which typically slows pace by 20–30%.

Her realistic trail time: 4 to 4.5 hours including elevation changes and two 10-minute rest stops. She packs 2 liters of water, trail snacks, and a rain layer — standard preparation for any walk exceeding 3 hours.

3. The Tourist Walking a City

Greg and Paola, both 58, spend a vacation day walking across a European city. They don't think of it as a "10-mile walk" — they're just sightseeing — but their step tracker logs 10.2 miles by dinnertime. At a leisurely 2.5 mph pace (slowed by stops at cafés, shops, and viewpoints), their actual moving time is about 4 hours, spread across 8 hours with frequent breaks.

This is the most common way people walk 10 miles: accumulated throughout a day rather than in a single stretch. At 160 lbs, Paola burns roughly 850 calories from walking alone (85 cal/mile × 10).

4. The Training Walk for a Half Marathon

Jess, 29, is training to walk a half marathon (13.1 miles) and uses a 10-mile walk as her longest training effort. At a brisk 3.5 mph pace, she targets a finish time of 2 hours 51 minutes. She treats it like a race rehearsal: proper shoes, hydration belt, energy gels at miles 5 and 8.

Her strategy accounts for fatigue — she expects to slow by about 5–10% in the final 2 miles. If her first 8 miles average 17:08 per mile (3.5 mph), miles 9 and 10 might take 18–19 minutes each, pushing her total to roughly 3 hours.

5. The Retiree's Weekly Long Walk

Howard, 71, walks 2–3 miles daily but does one long 10-mile walk every Saturday morning on a rails-to-trails path. Based on Bohannon data for men aged 70–79 (comfortable speed of 2.82 mph), his baseline time is 3 hours 33 minutes. He takes two 10-minute breaks at benches along the trail, putting his door-to-door time at about 3 hours 53 minutes.

At 180 lbs, Howard's Saturday walk burns approximately 1,000 calories (100 cal/mile × 10) and logs roughly 22,520 steps. Combined with his shorter daily walks, he comfortably exceeds every public health activity benchmark for his age group.

What Affects Your 10-Mile Walking Time?

At 10 miles, small per-mile variables accumulate into big time differences. This is a distance that demands planning.

Fatigue is the biggest wildcard. Most recreational walkers can hold their normal pace for 5–6 miles without difficulty. After that, pace typically drops 5–15%. A person who walks mile 1 in 20 minutes may walk mile 10 in 22–23 minutes — adding 20–30 minutes to the total beyond what a simple pace calculation predicts.

Hydration becomes non-negotiable. A 10-mile walk at moderate pace takes over 3 hours. In warm conditions (above 75°F), dehydration can set in within 60–90 minutes without water, leading to pace decline, headaches, and dizziness. Carry at least 500ml of water, more in heat.

Foot care matters at this distance. Blisters that wouldn't form during a 2-mile walk can develop around miles 6–8 due to sustained friction. Moisture-wicking socks and well-fitted shoes are essential, not optional.

Terrain has a compounding effect. The Compendium of Physical Activities rates flat walking at MET 3.5 but uphill walking at 6–15% grade at MET 8.0. Over 10 miles with even moderate hills, you might add 45–90 minutes compared to flat terrain.

Rest stops are expected, not optional. Budget 2–3 stops of 5–10 minutes each. A planned 3:20 walk becomes a realistic 3:40–3:50 outing when you factor in breaks.

10 Miles in Steps and Calories

Steps

At a moderate 3.0 mph pace, 10 miles equals approximately 22,520 steps, based on the ACSM's Health & Fitness Journal (2008) figure of ~2,252 steps per mile. By height:

For perspective, the popular "10,000 steps a day" target equals about 4–5 miles. A 10-mile walk more than doubles that benchmark in a single outing. The average American walks only 3,000–4,000 steps per day (CDC data), so 10 miles represents roughly 6× a typical day's walking.

Calories Burned

Using the Compendium of Physical Activities formula (body weight in lbs × 0.53 per mile × 10 miles):

These figures assume flat terrain at moderate pace (MET 3.5). On hilly terrain (MET 5.3–8.0), calorie burn could be 50–100% higher.

For context, 10 miles of walking burns roughly the caloric equivalent of a large restaurant meal. A 180-lb person burning 954 calories over 10 miles equals about the same energy expenditure as running 6–7 miles at a moderate jogging pace.

Tips for Walking 10 Miles

Ten miles is not a casual distance. It requires forethought — but with the right preparation, it's achievable for any healthy adult who can comfortably walk 3–5 miles.

Build up over 4–6 weeks. If your longest walk is currently 3 miles, don't jump straight to 10. Add 1–2 miles per week: 3 → 5 → 6 → 8 → 10. This lets your feet, joints, and stamina adapt gradually.

Test your gear before the big day. Walk at least 5 miles in the exact shoes and socks you plan to wear for 10. Blisters form from unfamiliar friction patterns, and mile 8 is a terrible time to discover your new shoes don't fit right.

Eat before and during. A 3+ hour walk depletes glycogen. Eat a carbohydrate-rich meal 1–2 hours before starting, and carry a snack (energy bar, banana, or trail mix) for around mile 6.

Plan your route with bailout options. Choose a route where you can cut the walk short if needed — a figure-8 loop, a path near transit stops, or an out-and-back where you can turn around early. Ten miles is long enough that unexpected fatigue, weather changes, or blisters can alter your plan.

Walk with a buddy or tell someone your route. For any walk exceeding 2–3 hours, basic safety awareness matters. Share your expected route and return time.

Frequently Asked Questions

How long does it take to walk 10 miles on a treadmill?

At 3.0 mph, a treadmill walk of 10 miles takes exactly 3 hours 20 minutes. At 3.5 mph, it drops to 2 hours 51 minutes; at 4.0 mph, 2 hours 30 minutes.

Ten miles on a treadmill is a significant mental challenge — many people find the monotony harder than the physical effort. Breaking it into intervals (varying speed and incline) or watching a show can help. Bring water and a towel, as you'll be on the machine for a long time.

Is walking 10 miles a day good exercise?

Walking 10 miles a day is an exceptional amount of exercise — far more than most people need for optimal health. At moderate pace, it takes 3 hours 20 minutes and provides 1,400+ minutes of activity per week if done daily, which is over 9× the CDC's recommended 150 minutes.

Realistically, 10 miles per day is more of a weekend or occasional goal than a daily routine for most people. But even once or twice per week, a 10-mile walk provides massive cardiovascular, metabolic, and mental health benefits.

How many steps is 10 miles?

Ten miles equals approximately 22,520 steps at a moderate 3.0 mph pace, based on ACSM's Health & Fitness Journal (2008) data. At a brisk 4.0 mph, the count drops to about 19,350 steps (1,935 per mile) due to longer stride length.

By height, 10 miles ranges from about 19,850 steps (6'4") to 25,140 steps (5'0"). This is roughly 2–2.5× the popular 10,000-step daily target.

How long would it take a senior to walk 10 miles?

For adults aged 60–69, Bohannon & Andrews (2011) data puts the continuous walking time at about 3 hours 20 minutes (men) and 3 hours 37 minutes (women). For adults aged 70–79, it's approximately 3 hours 33 minutes (men) and 3 hours 57 minutes (women).

With realistic rest stops (3–4 breaks of 10 minutes each), add 30–40 minutes. A 70-year-old should budget roughly 4–4.5 hours total. Ten miles is ambitious for older adults and should be built up to over several months of consistent walking.

How does walking 10 miles compare to running it?

A recreational runner at a 10:00 min/mile pace covers 10 miles in 1 hour 40 minutes — about half the time of a moderate walker. A beginner runner at 12:00 min/mile finishes in 2 hours.

The calorie gap is significant at this distance: walking 10 miles burns roughly 795 calories for a 150-lb person, while running burns about 1,125 calories. However, walking 10 miles places far less stress on joints than running, and recovery is minimal — you can walk 10 miles on Saturday and feel fine on Sunday.

Related Pages

• How Long to Walk 8 Miles — a slightly shorter long walk
• How Long to Walk 13 Miles — approaching half-marathon distance
• How Long to Walk 15 Miles — the next major milestone
• How Far Can I Walk in 3 Hours? — the time equivalent of 10 miles at easy pace
• How Long to Run 10 Miles — running comparison
• Walking Time Calculator — calculate any distance

Sources Cited

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. CDC Physical Activity Guidelines for Americans, 2nd edition (2018). health.gov
4. Compendium of Physical Activities — MET values. compendiumofphysicalactivities.com
5. ACSM's Health & Fitness Journal (2008). Step counts per mile at various speeds.