How Long Does It Take to Walk 26 Miles (a Marathon)?

Walking Time for 26.2 Miles (Marathon) at Different Paces

A marathon is the iconic endurance distance — 26.219 miles or 42.195 km. Walking it is a full-day endeavor at any pace. Here are the exact times.

For comparison, the median marathon running time in the US is 4 hours 25 minutes, with men averaging 4 hours 14 minutes and women averaging 4 hours 42 minutes (RunRepeat, 2024; Marathon Handbook, 2024). Even the fastest walking pace (4.5 mph) takes nearly 6 hours — about 90 minutes longer than the average runner.

Most marathon events have a 6–7 hour cutoff. To finish within a 7-hour limit, you'd need to maintain at least 3.75 mph — between brisk and fast pace — for the entire distance, which is extremely challenging over 26 miles.

How Long to Walk a Marathon by Age

At marathon distance, age-related speed differences translate to multi-hour gaps. According to Bohannon & Andrews (2011):

These are theoretical continuous walking times — no stops, no pace decline, no fatigue. In reality, a walking marathon takes significantly longer due to all three factors.

A realistic walking marathon takes 9–12 hours for most people when you account for rest stops, meals, bathroom breaks, and the inevitable 15–25% pace decline after mile 18. Most marathon walkers plan for sunrise-to-sunset timing.

5 Real-World Examples

1. The Marathon Walker

Steve, 45, decides to walk a full marathon. His strategy: maintain 3.5 mph for the first 20 miles, allow pace to drop to 3.0 mph for miles 20–26. His calculated time is about 7 hours 50 minutes of walking. With five 10-minute rest stops, his total time is approximately 8 hours 40 minutes.

At 200 lbs, Steve burns roughly 2,777 calories (200 × 0.53 × 26.2). He trains for 16 weeks, building his longest walk from 8 miles to 20 miles. He eats 200 calories every 90 minutes during the event.

2. The Overnight Charity Walk

Claire, 39, participates in an overnight marathon charity walk that starts at 8:00 PM. At a moderate 3.0 mph, her theoretical time is 8 hours 44 minutes. With rest stops, a midnight snack break, and the fatigue of walking through the night, she finishes at approximately 6:15 AM — a 10 hour 15 minute total.

At 145 lbs, Claire burns approximately 2,013 calories (145 × 0.53 × 26.2). The overnight format avoids daytime heat and adds a unique challenge — managing energy and motivation between 2:00 and 5:00 AM, when the body's circadian rhythm wants sleep.

3. The Retirement Milestone

George, 65, walks a marathon to celebrate his retirement. At his natural 3.0 mph (Bohannon data, men aged 60–69), his baseline time is 8 hours 44 minutes. He takes a practical approach: walk 3 miles, rest 10 minutes, repeat. This breaks the marathon into nine manageable segments.

His total outing lasts about 10 hours 30 minutes (8:44 walking + ~100 minutes rest). At 175 lbs, George burns approximately 2,430 calories (175 × 0.53 × 26.2). He describes it as "the longest and most rewarding day of my retirement."

4. The Race Walker

Kim, 34, competes in a marathon walking division at a very fast 4.5 mph pace. Her theoretical finish time is 5 hours 49 minutes. On race day, she finishes in 6 hours 5 minutes — slowing slightly in the final 6 miles due to fatigue but still comfortably under the 7-hour cutoff.

Kim's pace exceeds what most recreational joggers achieve. At 130 lbs, she burns approximately 1,805 calories (130 × 0.53 × 26.2). She trains like a runner — 4 walks per week including intervals and a weekly 15–18 mile long walk.

5. The Self-Supported Challenge

Omar, 52, walks a self-timed marathon route through his city over a single day, without an official event. He starts at sunrise (6:30 AM) at an easy 2.5 mph and walks until he's done. His walking time is about 10 hours 29 minutes, with another 90 minutes in breaks, putting him home by approximately 6:30 PM.

At 210 lbs, Omar burns an estimated 2,917 calories (210 × 0.53 × 26.2). He drops bags of snacks and water bottles along his route the night before — a self-supported strategy that eliminates the need to carry heavy supplies.

What Affects Your Marathon Walking Time?

A walking marathon is a different beast from anything under 15 miles. Every variable intensifies.

Pace decline after mile 18–20 is nearly universal. This is the walker's equivalent of "hitting the wall." Even well-trained walkers lose 10–25% of their pace in the final 6–8 miles. If you average 17 min/mile through mile 20, expect 20–22 min/mile for the final stretch.

Nutrition is a survival strategy, not a bonus. Over 7–10 hours of walking, your body needs 200–300 calories per hour after the first 2 hours. Failing to eat leads to glycogen depletion, which causes dramatic pace collapse and mental fog.

Foot and joint management is critical. At 26 miles, blisters are almost inevitable without meticulous foot care. Many marathon walkers apply anti-blister balm at the start and reapply at mile 13. Some change socks at the halfway point.

Weather management spans time zones. A walk that starts at dawn may end in afternoon heat. Layer clothing, carry sun protection, and plan hydration for changing conditions.

26.2 Miles in Steps and Calories

Steps

At moderate pace, 26.2 miles equals approximately 59,012 steps (~2,252 steps/mile). That's roughly 6× the 10,000-step daily target — more steps than many people take in an entire week.

Calories Burned

These are flat-terrain estimates using the Compendium formula. On hilly courses, calorie burn could exceed 3,000–4,000 calories for heavier walkers — approaching an entire day's caloric intake.

Tips for Walking a Marathon

Walking a marathon is a serious endurance event. Treat the preparation with the same respect a runner would.

Train for 16–20 weeks. Build weekly long walks gradually: peak at 18–20 miles two weeks before the event, then taper. You don't need to walk the full 26.2 miles in training — 20 miles proves your endurance while reducing injury risk.

Practice your nutrition plan at 15+ miles. Your stomach needs training as much as your legs. Test which foods and drinks you can consume while walking. Energy gels, chews, pretzels, and peanut butter sandwiches are all common among marathon walkers.

Choose an event with generous time limits. Many marathons have 6–7 hour cutoffs designed for runners. Look for walker-friendly events with 8–10 hour limits, or walk a self-supported marathon on a route of your choosing.

Plan for the dark miles. Miles 18–22 are the mental low point. Having a walking partner, a phone full of podcasts, or a motivating playlist ready for these miles makes the difference between finishing strong and giving up.

Frequently Asked Questions

Can you walk a marathon?

Absolutely. Walking a marathon is a legitimate and increasingly popular way to complete 26.2 miles. Many organized marathon events include walking divisions or have time limits generous enough to accommodate walkers (6–8 hours). Self-supported marathon walks on a route of your choice are also common.

The key is training. A 16–20 week build-up with progressively longer weekend walks prepares your body for the distance.

What is a good marathon walking time?

At brisk pace (3.5 mph), a marathon walking time of 7 hours 29 minutes is very strong. Under 8 hours is excellent. Under 9 hours is solid for a prepared walker.

The average marathon running finish is about 4 hours 15–20 minutes (RunRepeat, 2024). Walking takes roughly twice as long, but the achievement of completing 26.2 miles on foot — at any pace — is substantial.

How many calories does walking a marathon burn?

Walking a marathon burns approximately 2,083 calories for a 150-lb person and 2,777 calories for a 200-lb person (Compendium formula). On hilly courses, add 30–50% more.

Running a marathon burns about 2,948 calories for a 150-lb person — roughly 40% more. But walking produces a massive calorie expenditure that running only moderately exceeds.

Related Pages

• How Long to Walk 13 Miles — half marathon distance
• How Long to Walk 15 Miles — a long day walk
• How Long to Walk 100 Miles — the ultimate multi-day challenge
• How Long to Run a Marathon — 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. RunRepeat (2024). Marathon race statistics — 35 million results. runrepeat.com
3. Marathon Handbook (2024). US marathon finish times. marathonhandbook.com
4. Compendium of Physical Activities — MET values. compendiumofphysicalactivities.com
5. ACSM's Health & Fitness Journal (2008). Step counts per mile at various speeds.