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

Walking is one of the simplest yet most effective forms of exercise. It provides numerous health benefits, including improving cardiovascular fitness, building endurance, and burning calories. One popular walking goal is to walk 5 miles.

But how long does it actually take to walk 5 miles on a treadmill? Here is a complete breakdown of what to expect and tips for meeting and improving your time.

Factors That Impact Your 5 Mile Treadmill Walk Time

Several factors influence how long it will take to walk 5 miles on a treadmill, including:

Fitness Level

Your current fitness level is key. If you rarely exercise, it will take longer than for someone consistently active. Improving your fitness can help slash your time.

Walking Speed

Your walking speed matters greatly. A leisurely stroll of 2 mph would take 2.5 hours to hit 5 miles. A brisk 4 mph pace halves the time. Speed improves with training.

Incline

Incline makes a huge impact. Walking on a flat 0% incline is far easier than hills at 5% or 10% grade. Steep inclines slow pace and increase the workout intensity.

Weight

Your body weight affects pace and effort. Those carrying extra weight may find it harder and slower to walk 5 miles. Losing weight can make it easier.

Terrain

Outdoors, factors like hills, wind, and surface impact speed. The controlled environment of a treadmill eliminates variables for an equivalent workout every time.

Average Time to Walk 5 Miles on a Treadmill

The average time to walk 5 miles on a treadmill is:

Beginner: 60 to 90 minutes
Intermediate: 50 to 70 minutes
Advanced: 45 to 60 minutes

These times are for walking at a steady 3.5-4.5 mph pace on flat ground. Speed and incline can significantly alter the time needed.

Treadmill Speed Required to Walk 5 Miles

The treadmill speed required to complete a 5 mile walk in various times is:

60 minutes: 5 mph
70 minutes: 4.3 mph
80 minutes: 3.75 mph
90 minutes: 3.33 mph
100 minutes: 3 mph

Knowing the speed is helpful for setting and improving goals. Most treadmills show your real-time pace.

Training Tips to Improve Your 5 Mile Time

Want to best your 5 mile treadmill walk time? Here are some top training tips:

1. Increase Your Base Fitness

Improving overall cardiovascular endurance is key. Mix in jogging, cycling, swimming to build fitness.

2. Add Incline Walking

Walking on an incline recruits more muscle fibers and increases calorie burn. Start at 3% grade.

3. Try Interval Training

Alternate faster-paced segments with moderate recovery periods. Gradual build intervals into your routine.

4. Use a Heart Rate Monitor

Keeping your heart rate in the right zone maximizes calorie burn. Don't over-exert.

5. Focus on Form

Proper walking form like posture, arm swing, stride length boosts efficiency.

6. Split Up Miles

Breaking up mileage into multiple shorter sessions reduces injury risk.

7. Follow a Training Plan

Structured programs like Couch-to-5K safely build endurance over time.

Additional Tips for Your 5 Mile Treadmill Walk

Here are some other tips to make your 5 mile treadmill walk easier and more enjoyable:

Wear supportive, cushioned athletic shoes
Bring water to stay hydrated
Fuel up with carbs and protein before and after
Warm up and cool down before and after
Break things up with varied speeds and inclines
Listen to motivating music or podcasts
Find your ideal time of day based on energy levels
Reward progress to boost motivation

A Rewarding and Attainable Fitness Milestone

Walking 5 miles straight on a treadmill is an attainable goal for most people willing to put in consistent effort. Gradually build your fitness to improve speed and experience the satisfaction of meeting milestones.

Strive for continuous progress, not perfection. Vary workouts for maximum results. With the right preparation and training, you may surprise yourself with how quickly 5 miles can pass by.

FAQs

How long does it take to walk 5 miles on a treadmill for a beginner?

For a beginner, it typically takes 60-90 minutes to walk 5 miles on a treadmill. Start at a slower pace around 3 mph and work on increasing speed and fitness over time.

What treadmill speed is required to walk 5 miles in an hour?

To complete 5 miles in 60 minutes on a treadmill, you need to walk at a pace of 5 mph. This requires good cardiovascular fitness and training.

What can I do to improve my 5 mile treadmill walking time?

Tips to improve your 5 mile treadmill time include increasing overall fitness, adding incline walking, doing interval training, monitoring your heart rate, focusing on proper form, and following a training plan.

How often should I be walking 5 miles to see results?

To see results in your fitness and endurance, aim to walk 5 miles on the treadmill 2-3 times per week. Balance with other cardio like jogging, cycling, and swimming on alternate days.

What should I do before and after a 5 mile treadmill walk?

Properly warm up and cool down before and after walking. Hydrate well, fuel up with carbs and protein, wear supportive shoes, and consider splitting up the mileage into manageable chunks.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.