Walking 5 miles on a treadmill is a fantastic goal for fitness, weight loss, or endurance training. But how long does it actually take? The answer depends on your speed, fitness level, and treadmill settings. Below, we’ll break down average times, tips to optimize your walk, and how to make those miles fly by.
The Short Answer
At a moderate pace of 3–4 mph, walking 5 miles on a treadmill takes 1 hour 15 minutes to 1 hour 40 minutes. Here’s a detailed breakdown:
| Walking Speed (mph) | Time to Walk 5 Miles |
|---|---|
| 2.0 mph (casual stroll) | 2 hours 30 minutes |
| 3.0 mph (average pace) | 1 hour 40 minutes |
| 3.5 mph (brisk walk) | 1 hour 26 minutes |
| 4.0 mph (power walk) | 1 hour 15 minutes |
Factors That Affect Your Walking Time
- Incline:
Adding incline increases intensity and burns more calories but slows your pace. A 5% incline can add 10–15 minutes to your total time. - Fitness Level:
Beginners may need breaks, while seasoned walkers can maintain a steady 4 mph pace. - Age and Joint Health:
Older adults or those with arthritis might prefer slower speeds (2–3 mph) for comfort. - Treadmill Calibration:
Some treadmills over- or underestimate distance. Use a fitness tracker for accuracy.
Why Walk 5 Miles on a Treadmill?
- Consistency: No weather, traffic, or uneven terrain to disrupt your rhythm.
- Safety: Ideal for low-light conditions or unsafe neighborhoods.
- Controlled Workouts: Easily adjust speed/incline to meet fitness goals.
Sample 5-Mile Walking Plan
For Beginners (2.5–3 mph):
- Warm up: 5 minutes at 2.0 mph.
- Main walk: 1 hour 40 minutes at 3.0 mph.
- Cooldown: 5 minutes at 2.0 mph + stretching.
For Intermediates (3.5–4 mph):
- Warm up: 5 minutes at 3.0 mph.
- Intervals: Alternate 2 minutes at 4.0 mph / 1 minute at 3.0 mph for 1 hour 15 minutes.
- Cooldown: 5 minutes at 2.5 mph + stretching.
Pro Tip: Add a 3–5% incline intermittently to mimic outdoor terrain and boost calorie burn.
How to Track Your Progress
- Use the Treadmill Display: Most machines track distance, speed, and time.
- Fitness Apps: Sync with apps like MapMyWalk or Fitbit for detailed stats.
- Manual Calculation: Time = Distance ÷ Speed (e.g., 5 miles ÷ 3.5 mph = ~1.43 hours).
Calories Burned Walking 5 Miles
On average, walking 5 miles burns 300–600 calories, depending on weight and intensity:
- 125 lbs: ~300 calories
- 155 lbs: ~400 calories
- 185 lbs: ~500 calories
Note: Incline walking can increase burn by 30–50%.
FAQs
Q: How many steps is 5 miles on a treadmill?
A: Roughly 10,000–11,000 steps (based on a 2.5-foot stride length).
Q: Can I break the 5-mile walk into shorter sessions?
A: Yes! Split it into two 2.5-mile walks or five 1-mile walks throughout the day.
Q: How to stay motivated during long walks?
A: Watch a show, listen to podcasts, or try virtual walking tours on YouTube.
Final Tips for Success
- Hydrate: Keep water nearby to sip every 10–15 minutes.
- Wear Supportive Shoes: Cushioned sneakers prevent foot fatigue.
- Gradually Increase Speed: Add 0.2–0.5 mph weekly to build endurance.
The Bottom Line
Walking 5 miles on a treadmill is a flexible, achievable goal. Whether you power walk it in 75 minutes or leisurely stroll over 2 hours, consistency matters most. Celebrate small milestones, and soon you’ll be tackling 5 miles like a pro!