How Long Does It Take to Walk 5 Miles on a Treadmill?

How Long Does It Take to Walk 5 Miles on a Treadmill?

Walking on a treadmill is a convenient and efficient way to get your daily exercise, especially when you can’t go outside due to weather conditions or other factors. If you’re wondering how long it takes to walk 5 miles on a treadmill, there are several factors to consider. In this comprehensive guide, we’ll explore the various factors that affect the time it takes to walk 5 miles on a treadmill, the benefits of walking, tips for increasing your speed, and more.

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Setting the Pace: How Fast Are You Going?

On average, It takes approximately 1 to 2 hours to walk 5 miles on a treadmill.

Have you ever wondered if your walking pace affects the time it takes to cover 5 miles on a treadmill? Absolutely! The pace at which you stride is a key determinant. A brisk walk is not a leisurely stroll, and here’s why:

1. Slow Walk (3 mph): A Leisurely Stroll

A 3 mph pace is a comfortable walk, often associated with strolls. At this speed, you’ll cover 5 miles in approximately 100 minutes. It’s a great starting point for beginners or those easing into a fitness routine.

2. Moderate Walk (4 mph): Stepping Up the Game

Stepping up your pace to 4 mph transforms your walk into a moderate exercise. Walking at this speed, you can complete 5 miles in approximately 75 minutes. It’s a sweet spot for cardiovascular benefits and calorie burning.

3. Brisk Walk (5 mph): Powering Through

For the speed enthusiasts, a brisk 5 mph walk slashes the time to around 60 minutes for 5 miles. It’s an energetic pace, pushing the boundaries of your cardiovascular endurance.

The Incline Factor: Elevate Your Walk

Did you know that adjusting the treadmill incline can enhance your workout? Introducing incline not only adds a scenic feel but also intensifies your effort, affecting the time it takes to complete those 5 miles.

1. Flat Surface (0% Incline): The Standard Walk

Walking on a flat surface without incline mirrors outdoor walking conditions. If you maintain a 4 mph pace, it still takes around 75 minutes to cover 5 miles.

2. Incline (5-10%): The Uphill Challenge

Incorporating a 5-10% incline mimics the effort of walking uphill. While this adds intensity to your workout, it may slightly extend the time needed to complete 5 miles.

Factors Affecting Walking Time on a Treadmill

How Long Does It Take to Walk 5 Miles on a Treadmill?

The time it takes to walk 5 miles on a treadmill can vary depending on several factors, including:

1. Speed

The speed at which you walk or run on the treadmill has a significant impact on the time it takes to cover 5 miles. If you set your treadmill to a faster pace, you’ll be able to cover the distance in less time. Conversely, if you walk or run at a slower pace, it will take longer to complete the 5-mile distance.

2. Incline Level

The incline level of the treadmill also affects the time it takes to walk 5 miles. Walking or running on an incline requires more effort and can slow down your pace. If you increase the incline level, you may need to walk at a slower pace to avoid injury, resulting in a higher time duration. On the other hand, walking or running on a lower incline level will result in a shorter time duration.

3. Weight

Your weight can influence the time it takes to walk 5 miles on a treadmill. Heavier individuals may exert more effort and take longer to cover the distance compared to lighter individuals.

4. Fitness Level

Your fitness level plays a role in how quickly you can walk 5 miles on a treadmill. Individuals who are more physically fit may be able to walk or run at a faster pace and cover the distance in less time.

5. Walking vs. Running

The choice between walking and running on the treadmill can affect the time it takes to cover 5 miles. Running generally allows you to cover more distance in less time compared to walking. However, it’s essential to choose the activity that suits your fitness level and goals.

Tips for Increasing Speed and Finishing 5 Miles Sooner

If you’re looking to increase your speed and finish the 5-mile walk on a treadmill sooner, here are some tips:

1. Interval Training

Incorporate interval training into your walking routine. Alternate between periods of higher intensity, such as walking or running at a faster pace, and periods of lower intensity for recovery. Interval training can improve speed, endurance, and overall fitness.

2. Set Realistic Goals

Set realistic goals and gradually increase your pace and distance over time. Push yourself to walk a little faster or cover a bit more distance with each workout. Consistency is key, and gradual progression can help improve speed and endurance.

3. Focus on Proper Form

Pay attention to your walking form to maximize efficiency and speed. Keep your posture upright, engage your core, and swing your arms naturally. Stride length and cadence can also affect speed, so find a comfortable balance.

4. Use Music or Podcasts

Listening to upbeat music or engaging podcasts can provide motivation and distraction, helping you maintain a faster pace. Create a playlist or find podcasts that inspire and energize you during your walks.

5. Incorporate Strength Training

Including strength training exercises in your fitness routine can improve muscle strength and power, contributing to faster walking speeds. Focus on exercises that target the lower body, such as lunges, squats, and calf raises.

Benefits of Walking

Walking is a popular and accessible form of exercise that offers numerous health benefits. Here are some of the benefits of walking:

1. Improves Cardiovascular Health

Regular walking can improve cardiovascular health by increasing heart rate and improving blood circulation. It can lower the risk of heart disease, high blood pressure, and stroke.

2. Burns Calories and Aids Weight Loss

Walking is a low-impact exercise that can help burn calories and aid in weight loss. The number of calories burned during a 5-mile walk will vary depending on factors such as weight, speed, and incline level. On average, walking can burn around 100 calories per mile.

3. Boosts Mood and Mental Well-being

Walking releases endorphins, which are known as “feel-good” hormones. It can improve mood, reduce stress, and alleviate symptoms of depression and anxiety. Walking outdoors allows you to connect with nature, further enhancing the mental health benefits.

4. Strengthens Muscles and Bones

Walking is a weight-bearing exercise that helps strengthen the muscles and bones. It can improve balance, stability, and overall physical function, reducing the risk of falls and fractures.

5. Enhances Overall Fitness and Endurance

Consistent walking can enhance overall fitness and endurance. Gradually increasing the distance and speed of your walks challenges the body and improves cardiovascular fitness.

Conclusion: Walk 5 miles on a Treadmill

How long to walk 5 miles on a treadmill is not just about minutes on a clock. It’s a journey of self-discovery, health empowerment, and the joy of movement. Whether you’re a seasoned treadmill enthusiast or just taking your first steps, each stride brings you closer to your wellness goals. So, lace up those shoes, adjust that incline, and stride proud, stride strong!


1. Is walking 5 miles on a treadmill every day beneficial?

Yes, daily walking on a treadmill can offer numerous health benefits, including improved cardiovascular health, weight management, and enhanced mood. However, listen to your body and consider rest days to prevent overuse injuries.

2. Does walking speed impact calorie burn?

Absolutely. The faster you walk, the more calories you burn. A brisk pace increases the intensity of your workout, contributing to higher calorie expenditure.

3. Can I break the 5 miles into multiple sessions for the same benefits?

Yes, breaking the 5 miles into multiple sessions throughout the day can still offer health benefits. Cumulative activity adds up, contributing to your daily fitness goals.

4. Is there an ideal time of day to walk on a treadmill?

The ideal time to walk on a treadmill depends on personal preference and schedule. Some people prefer morning walks for an energy boost, while others opt for evening sessions to unwind.

5. How can I make treadmill walking more enjoyable?

To make treadmill walking more enjoyable, create a playlist, watch TV shows or movies, or explore virtual walking apps with scenic routes. Changing up your routine keeps things interesting.