How far can you walk in 30 minutes?
A 30-minute walk covers about 1.5 miles (2.4 km) at an average pace. Five of them a week meets the 150-minute guideline from the CDC and WHO.
Breaks, height & weight
Distance in 30 minutes at common walking speeds
| Speed | km/h | Miles | Km | Steps ≈ |
|---|---|---|---|---|
| 2.0 mph | 3.2 | 1.00 | 1.61 | 2,300 |
| 2.5 mph | 4.0 | 1.25 | 2.01 | 2,800 |
| 3.0 mph | 4.8 | 1.50 | 2.41 | 3,400 |
| 3.5 mph | 5.6 | 1.75 | 2.82 | 3,900 |
| 4.0 mph | 6.4 | 2.00 | 3.22 | 4,500 |
| 4.5 mph | 7.2 | 2.25 | 3.62 | 5,100 |
Steps use 2,250 per mile, typical for an average-height adult at a normal pace (steps in a mile by height).
Turning it around
Know the distance rather than the time? The walking time calculator works the other way, with hills and terrain. To find your own speed, time a measured mile and enter it in the walking pace calculator; the average walking speed by age table shows how you compare.
Questions walkers ask
How far can you walk in 30 minutes?
About 1.5 miles (2.4 km) at the average adult pace of 3 mph. A relaxed 2.5 mph covers 1.3 miles; a brisk 3.5 mph 1.8; a fast 4 mph 2.0.
How many miles is a 30 minute walk?
Between 1.3 and 2.0 miles for most adults, depending on pace. 1.5 miles is a sensible planning figure.
How many steps is a 30 minute walk?
Roughly 3,400 steps at 3 mph for an average-height adult (about 2,250 steps per mile). Taller walkers and slower paces change it; enter your height in the calculator.
How many calories does a 30 minute walk burn?
At 3 mph on flat ground, about 119 calories for a 150 lb (68 kg) person and 159 for a 200 lb (91 kg) person, from Compendium of Physical Activities MET values.
Is a 30 minute walk enough exercise?
For most adults, yes, if it is brisk (about 3 mph or faster) and done most days: five 30-minute brisk walks meet the 150-minutes-a-week guideline from the CDC and WHO.