How Long Does It Take to Walk 3.5 Miles by Age and Pace?

Here, we’ll explore the various factors influencing the time it takes to walk 3.5 miles, including age, gender, walking pace, terrain, and the impact of using a treadmill. Whether you’re a seasoned walker or just starting your fitness journey, this guide aims to provide insights into the benefits of walking and the diverse factors affecting the time it takes to cover 3.5 miles.

Quick Answer

The time it takes to walk 3.5 miles varies based on factors such as age, gender, walking pace, and fitness level. On average, walking at a brisk pace of 3.5 mph may take approximately 50 to 60 minutes, but individual times can range from 50 to 80 minutes.

How Far is 3.5 Miles?

Before diving into the details of walking time, let’s establish the distance. Three and a half miles is equivalent to approximately 5.63 kilometers, providing a substantial cardiovascular workout and often used as a benchmark in various fitness programs.

How Many Steps in 3.5 Miles?

The number of steps required to cover 3.5 miles depends on your stride length, averaging around 2,000 to 2,500 steps per mile. Therefore, walking 3.5 miles could involve approximately 7,000 to 8,750 steps.

Chart: Converting 3.5 miles into different units

Kilometers5.63 km
Meters5630 meters
Yards6160 yards
Feet18480 feet
Inches221760 inches
Nautical Miles3.04 nautical miles

How Long to Walk 3.5 Miles by Age and Pace?

The time it takes to walk 3.5 miles can significantly vary based on age and walking pace. Here’s an estimated breakdown:

Age GroupSlow Pace (2 mph)Moderate Pace (3 mph)Brisk Pace (4 mph)
20s1.75 hours1.17 hours58.5 minutes
30s2 hours1.11 hours55.5 minutes
40s2.25 hours1 hour45 minutes
50s2.5 hours53 minutes37.5 minutes
60s+2.75 hours50 minutes34.5 minutes

How Long to Walk 3.5 Miles in Different Terrain?

The type of terrain can influence walking pace. Here’s an approximate breakdown:

SEE ALSO:  How Long Does It Take to Walk 2.5 Miles by Age and Pace?
TerrainAverage Time
Flat surface50 – 70 mins
Hilly terrain55 – 75 mins
Uphill60 – 80 mins

How Long Does It Take to Walk 3.5 Miles on a Treadmill?

Walking on a treadmill provides a controlled environment. Here’s an estimate based on various speeds:

Treadmill SpeedAverage Time
2 mph1.75 hours
3 mph1.17 hours
4 mph58.5 minutes

Calories Burned While Walking 3.5 Miles

The number of calories burned during a 3.5-mile walk depends on factors like weight and pace. On average, a person may burn around 350-500 calories during a brisk 3.5-mile walk.

Factors Affecting the Time to Walk 3.5 Miles

Several factors can influence the time it takes to walk 3.5 miles, including:

  • Age and fitness level
  • Gender
  • Walking pace
  • Terrain and elevation changes
  • Rest breaks

Is Walking 3.5 Miles a Day Good?

Walking 3.5 miles a day is an excellent way to promote cardiovascular health, manage weight, and improve overall well-being. It serves as a substantial daily exercise routine.

Can I Lose Weight by Walking 3.5 Miles a Day?

Walking 3.5 miles a day can contribute to weight loss when combined with a balanced diet. The calorie burn from this activity, along with dietary adjustments, can create a calorie deficit conducive to weight management.

Is Daily 3.5 Miles of Walking Enough for Exercise?

While a daily 3.5-mile walk is a commendable effort, individuals with specific fitness goals might need additional physical activity. Gradually increasing the intensity and duration of walks can provide added benefits.

Health Benefits of Walking 3.5 Miles Daily

Walking 3.5 miles daily offers various health benefits, including:

  • Improved cardiovascular health
  • Enhanced mood and mental well-being
  • Weight management
  • Increased overall physical activity
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Gradually Increasing Distance And Duration Of Walks

One effective way to build endurance for faster walking is by gradually increasing the distance and duration of your walks.

Start by setting a comfortable baseline distance, such as 1-2 miles, and aim to walk at a brisk pace. As your body adapts to this level of activity, you can gradually increase the distance and duration.

For example, if you are comfortable walking 2 miles within 30 minutes, try adding an extra half-mile or increasing your walk time to 40 minutes.

To track your progress, consider using a fitness tracker or smartphone app that can provide accurate distance and time measurements. By consistently challenging yourself and incrementally pushing your limits, you’ll steadily improve your endurance and ultimately walk faster over 3 miles.


Is walking a good form of exercise?

Yes, walking is an excellent form of low-impact exercise that provides numerous health benefits.

How many steps should I aim for in a day?

The general recommendation is to aim for 10,000 steps a day, but any increase in daily steps can be beneficial.

Can walking help with weight loss?

Yes, walking regularly can contribute to weight loss by burning calories and improving metabolism.

What’s the recommended walking pace for fitness?

A brisk walking pace, where you can still talk but feel slightly breathless, is ideal for fitness.

How long should a walking session be for fitness?

Aim for at least 150 minutes of moderate-intensity walking per week, or 75 minutes of vigorous walking.

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