How Long Does It Take to Walk 3 km?
It takes approximately 37 minutes to walk 3 km (1.86 miles) at an average walking pace of 4.8 km/h (3.0 mph). At a brisk pace of 5.6 km/h (3.5 mph), you'll finish in about 32 minutes. At a leisurely 3.2 km/h (2.0 mph), roughly 56 minutes. These estimates come from Bohannon & Andrews (2011), a meta-analysis of 23,111 subjects.
Calculate Your Walking Time
Distance: 3 km (1.86 mi)
Walking Time for 3 km at Different Paces
| Pace Level | Speed (km/h) | Speed (mph) | Time for 3 km | Description |
|---|---|---|---|---|
| Leisurely | 3.2 | 2.0 | 56:15 | Casual stroll |
| Easy | 4.0 | 2.5 | 45:00 | Relaxed walk, chatting easily |
| Moderate | 4.8 | 3.0 | 37:30 | Average adult walking pace |
| Brisk | 5.6 | 3.5 | 32:09 | Purpose-driven, breathing harder |
| Fast | 6.4 | 4.0 | 28:07 | Power walking |
| Very Fast | 7.2 | 4.5 | 25:00 | Race walking / athletic pace |
Three kilometres is the ideal daily health walk. At moderate pace, it takes about 37 minutes — close to the widely cited "30 minutes of walking a day" health recommendation. At brisk pace, it fits neatly into a 32-minute block.
How Long to Walk 3 km by Age
Based on Bohannon & Andrews (2011):
| Age Group | Men's Speed (km/h) | Men's 3 km Time | Women's Speed (km/h) | Women's 3 km Time |
|---|---|---|---|---|
| 20–29 | 4.90 | 36:44 | 4.83 | 37:16 |
| 30–39 | 5.15 | 34:57 | 4.83 | 37:16 |
| 40–49 | 5.15 | 34:57 | 5.00 | 36:00 |
| 50–59 | 5.15 | 34:57 | 4.72 | 38:08 |
| 60–69 | 4.83 | 37:16 | 4.47 | 40:16 |
| 70–79 | 4.54 | 39:39 | 4.07 | 44:13 |
| 80–99 | 3.49 | 51:35 | 3.38 | 53:15 |
Every age group from 20 to 69 finishes 3 km in under 41 minutes. Adults 70–79 complete it in about 40–44 minutes. Even the 80+ group finishes in under 54 minutes.
What 3 km Looks Like in Practice
Steps: Approximately 4,189 steps at moderate pace (2,252 steps/mile × 1.86 miles).
Calories: About 99–148 calories for a 50–75 kg person.
| Body Weight | Calories Burned (3 km) |
|---|---|
| 50 kg / 110 lbs | ~108 cal |
| 65 kg / 143 lbs | ~141 cal |
| 80 kg / 176 lbs | ~174 cal |
| 95 kg / 209 lbs | ~206 cal |
Common 3 km walks: A round trip to a neighbourhood shop and back (1.5 km each way), a loop through a large park, a walking commute between adjacent suburbs, or a lunchtime circuit near the office.
Health impact: Walking 3 km daily at moderate pace provides 263 minutes per week — 1.75× the CDC's recommended 150 minutes. It also adds roughly 4,189 steps per walk, helping sedentary adults cross the 8,000-step threshold linked to 51% lower mortality risk (CDC-cited study).
Tips for a 3 km Walk
Use it as your daily habit. Three km at moderate pace takes 37 minutes — manageable before work, during lunch, or after dinner. It's the minimum effective distance for building a consistent walking habit.
Try brisk pace for more benefit. Pushing from moderate (4.8 km/h) to brisk (5.6 km/h) cuts the time from 37 to 32 minutes while increasing the cardiovascular training effect. Brisk walking qualifies as moderate-intensity exercise per CDC guidelines.
Track your time. If you walk the same 3 km route regularly, timing yourself reveals fitness improvements. Dropping from 38 to 34 minutes over a few weeks reflects genuine cardiovascular progress.
Frequently Asked Questions
Is walking 3 km a day enough exercise?
Walking 3 km daily is excellent exercise. It provides 263 minutes of moderate activity per week — well above the CDC's recommended 150 minutes. It adds approximately 4,189 steps per walk and burns 108–206 calories depending on body weight.
For most adults, a daily 3 km walk meets or exceeds all minimum physical activity guidelines.
How many steps is 3 km?
Approximately 4,189 steps at moderate pace. Taller walkers (193 cm / 6'4") take about 3,600 steps, while shorter walkers (152 cm / 5'0") take about 4,700.
How does walking 3 km compare to running it?
Running 3 km at a recreational pace of 6:00/km takes about 18 minutes. Walking at moderate pace takes 37 minutes — about twice as long. Running burns roughly 40% more calories per kilometre but requires higher fitness.
Related Pages
- How Long to Walk 2 km — one km shorter
- How Long to Walk 5 km — the 5K benchmark
- How Long to Walk 2 Miles — 3 km ≈ 1.86 miles
- How Far Can I Walk in 30 Minutes? — time-based equivalent
- 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.