How long it takes to walk 3 miles can be different for everyone. Factors like age, gender, how fast you walk, and how fit you are all play a role.
Usually, if you walk pretty fast at about 3.5 miles per hour, it might take you around 45 to 60 minutes. But some people might take anywhere from 45 to 75 minutes.
This guide looks at all the things that can affect how long it takes to walk 3 miles, like how old you are, whether you’re a man or a woman, how fast you walk, what kind of ground you’re walking on, and even if you’re using a treadmill.
Whether you’re just starting out or you’re already a pro at walking, this guide is here to help you understand why walking is good for you and why it might take you different amounts of time to walk 3 miles.
How Far is 3 Miles
Before we talk about how long it takes to walk, let’s figure out how far it is. Three miles is about the same as 4.83 kilometers. Walking this distance gives you a good workout for your heart and is often used as a standard in fitness plans.
- 3 miles equals approximately 4.83 kilometers
- Common benchmark distance used in many running/walking programs
- Provides substantial cardiovascular exercise
How Many Steps in 3 Miles
How many steps it takes to walk 3 miles depends on how long your steps are. Usually, it’s about 2,000 to 2,500 steps for each mile. So, walking 3 miles might mean taking around 6,000 to 7,500 steps.
- Steps needed depends on individual’s stride length
- On average, most people take:
- 2,000 – 2,500 steps per mile
- So 3 miles equals 6,000 to 7,500 steps total
Here’s a visual breakdown:
| Miles | Steps (2,000/mile) | Steps (2,500/mile) |
| 1 | 2,000 | 2,500 |
| 2 | 4,000 | 5,000 |
| 3 | 6,000 | 7,500 |
Converting 3 Miles to Other Units
| Unit | Conversion |
| Kilometers | 4.83 km |
| Meters | 4,830 meters |
| Yards | 5,280 yards |
| Feet | 15,840 feet |
| Inches | 190,080 inches |
| Nautical miles | 2.61 nautical miles |
How Long to Walk 3 Miles by Age and Pace
The table below displays estimates for completing 3 miles based on age group and walking pace:
| Age Group | Slow Pace (2 mph) | Moderate Pace (3 mph) | Brisk Pace (4 mph) |
| 20s | 1.5 hours | 1 hour | 45 minutes |
| 30s | 1.75 hours | 50 minutes | 37.5 minutes |
| 40s | 2 hours | 60 minutes | 30 minutes |
| 50s | 2.25 hours | 35 minutes | 27.5 minutes |
| 60s+ | 2.5 hours | 33 minutes | 25 minutes |
Key things that impact pace:
- Cardiovascular endurance
- Leg strength
- Overall fitness level
- Training consistency
How Long to Walk 3 Miles in Different Terrains
| Terrain | Average Time |
| Flat surface | 45 – 60 minutes |
| Hilly terrain | 50 – 65 minutes |
| Uphill | 60 – 75 minutes |
- Downhill grades can quicken pace but injury risk goes up
- Uneven trails slow pace due to careful footing
How Long to Walk 3 Miles on a Treadmill
| Treadmill Speed | Average Time |
| 2 mph | 90 minutes |
| 3 mph | 60 minutes |
| 4 mph | 45 minutes |
- Treadmills allow control over walking conditions
- Help track pace/speed/incline progress
Calories Burned Walking 3 Miles
How many calories you burn during a 3-mile walk depends on things like how fast you walk and how much you weigh. Usually, a person burns about 300 to 400 calories during a brisk 3-mile walk.
- Depends on body weight and walking pace
- For a 160 lb person:
- Slow pace: ~280 calories
- Moderate pace: ~300 calories
- Brisk pace: Up to 400 calories
Factors Affecting Walking Speed
- Age & fitness level: Higher cardiovascular endurance, leg strength and lower body mobility increase speed.
- Terrain: Flat roads allow faster pace vs. uneven/hilly trails
- Elevation changes: Speed slows downhill and uphill
- Rest breaks: Taking breaks decreases speed
How Fitness Level Impacts Pace
Improved cardiovascular conditioning from cardio workouts allows a faster walking pace and quicker 3 mile time. Adding runs or strength training builds leg power. And losing body fat reduces weight carried.
Those new to walking should not get discouraged by speed. Consistency leads to fitness gains over time. And walking speed can be improved at any age with practice.
Also, read this : Is A 10 Minute Mile Good? Evaluating Your Running Pace
Terrain Impacts on Speed
- Flat, even surfaces like roads and sidewalks allow the fastest times due to few obstacles and stable ground.
- Hilly, uneven, or trail terrains require more calculated footing leading to slowed pace.
- Uphill grades require exertion against gravity reducing speed. Allow significantly more time.
- Downhill grades quicken pace but injury risk goes up, especially on poor surfaces.
Estimating Time Based on Fitness Level
A simple calculation involves multiplying 3 miles by your walking speed. Here’s a breakdown:
| Fitness Level | Speed (mph) | Time (3 miles) |
| Poor | 2 mph | 1.5 hours |
| Fair | 2.5 mph | 1.2 hours |
| Good | 3 mph | 1 hour |
| Excellent | 3.5+ mph | 51 minutes |
Benefits of Walking 3 Miles Daily
- Weight loss: Enhances calorie deficit when combined with healthy eating
- Heart health: Lowers blood pressure and cholesterol
- Muscle gain: Tones glutes, quads, calves
- Mental health: Releases mood enhancing endorphins
This makes it an ideal daily exercise target.
Can You Lose Weight Walking 3 Miles Daily?
Yes, adding a 3 mile walk into daily routines creates added calorie burn. Combined with a healthy diet providing 500-1000 calorie deficit, walking helps shed excess fat.
Shoot for at least a moderate pace of 3 mph or higher when looking to maximize weight loss.
Is 3 Miles Enough Daily Exercise?
For most looking to improve general health and fitness through walking, 3 miles daily serves as ideal exercise regimen. Those with more rigorous athletic goals may need supplemental workouts to further push speed and strength training.
Additional Health Benefits
- Improves cardiovascular conditioning
- Lowers stress and anxiety
- Boosts immunity
- Increase longevity through disease prevention
- Enhances sleep
- Supports healthy digestion
FAQ
Can you walk with joint problems?
Yes, walking provides a low impact form of exercise. Those with knee/hip arthritis can benefit from an altered gait on softer surfaces.
Should you walk indoors or outdoors?
Both provide pros and cons. Outdoors offers scenery and fresh air. Indoors allows climate control for year-round training.
Can you combine walking with other exercise?
Certainly! Walking serves as great supplemental training to bolster running performance or be added into strength routines as recovery activity.
Final Words
Whether looking to improve general health, manage weight, or push athletic performance, committing to walking 3 miles daily at a brisk pace provides measurable benefits. Tracking step counts, distance covered, and speed can help motivate continuous progress.
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