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

Key Takeaways

• Walking 5 miles on a treadmill typically takes between 75 to 100 minutes at an average speed of 3-4 mph.
• Factors such as gender, age, fitness level, walking speed, and treadmill incline significantly impact the time required.
• Men usually walk faster than women due to larger stride lengths, potentially reducing the time to complete 5 miles.
• Incline settings on a treadmill can increase the intensity of your workout - so the workout could potentially last longer.

At SOLE Fitness, we're proud to offer the best treadmills for your home or gym. These machines are crafted to meet the highest standards of quality and performance, ensuring they are ideal for anyone - from fitness novices to seasoned athletes. Featured Product SOLE Treadmills: Starting at $1,199.99, SOLE treadmills excel in ergonomic design, durability, and value. Equipped with advanced cushioning to minimize joint impact, powerful, quiet motors, and wide running surfaces, they suit any fitness level.

Factors Affecting Walking Time

Speed and Its Impact
The average walking pace is between 3 to 4 miles per hour. Here’s a quick breakdown:

• Leisurely pace (2.5 mph): Approximately 2 hours (120 minutes) to complete 5 miles.
• Moderate pace (3 mph): About 1 hour and 40 minutes (100 minutes).
• Brisk pace (4 mph): Roughly 1 hour and 15 minutes (75 minutes).
• Fast pace (5+ mph): Under 1 hour, potentially completing the distance in about 60 minutes or less, depending on individual fitness levels.

Incline Levels for Enhanced Challenge
Walking on an incline increases the intensity of your workout - a higher incline requires more effort, which may slow your pace. Here’s a quick comparison:

• Flat surface: Standard pace
• Moderate incline: Slightly slower pace
• Steep incline: Significantly slower pace

For example, walking at a 5% incline on the SOLE F63 might take you longer to complete 5 miles compared to walking on a flat surface. However, the additional effort will pay off in terms of fitness gains.

Personal Fitness Level
Fitter individuals can complete the distance in less time. Incorporating interval training, strength training, and regular exercise can improve your fitness level and walking pace.

Weight and Body Composition

• Heavier weight: Slower pace, longer time
• Lean body composition: Faster pace, shorter time

Age and Gender
Age and gender also impact walking speed. Adults can maintain an average speed of 3-4 mph - taking approximately 75-100 minutes to walk 5 miles. Seniors and children have a slower pace of 2-3 mph and may need 100-150 minutes to cover 5 miles.

Also, men generally have a larger stride length and tend to walk faster than women - meaning they can cover the distance faster.

Footwear and Gear
Proper walking shoes provide the necessary support and cushioning to prevent injuries and improve comfort.

Treadmill Specifications
The type of treadmill you use can influence your walking experience. SOLE treadmills, for instance, offer various models with customizable speed and incline settings. Here are some features to consider:

• Speed settings: Adjust the speed to match your desired pace. All our treadmill models have a speed range from 0.5-12 MPH.
• Incline settings: Add incline for a more challenging workout. All SOLE treadmill models have 15 incline levels. The F85 and TT8 models have 6 decline levels, too.
• Display features: Track your progress and metrics like distance covered, time taken, calories burned with built-in displays. Our F89 model has the biggest touchscreen size at 21.5”.

Typical Time to Walk 5 Miles on a Treadmill

Time Estimates Based on Speed

Average Walking Speed
At an average walking speed of 3 to 4 mph, you can expect to complete 5 miles in approximately 75 to 100 minutes. This is manageable for most people and is a good cardiovascular workout.

Intermediate Speed
Walking at a moderate pace of 3 mph will take about 1 hour and 40 minutes to cover 5 miles - ideal for those looking to improve their endurance without pushing themselves too hard.

Faster Walking Paces
At 4 mph, you can complete the distance in roughly 75 minutes. If you push yourself to a fast pace of 5 mph or more, you might finish in just about an hour.

Walking at these faster paces requires good fitness levels and proper walking form - maintain a steady rhythm and use your arms effectively to help propel you forward.

Impact of Incline on Walking Time
Walking on an incline can make your workout more challenging and beneficial - but it will likely slow you down.

Flat Surface
Walking on a flat surface, you can maintain your natural walking pace. At an average speed of 3-4 mph, it will take approximately 75-100 minutes to walk 5 miles. This is the most straightforward and least challenging way to complete the distance.

Moderate Incline
Setting your treadmill to a moderate incline (around 3-5%) increases the intensity of your workout - and you might find your pace slowing slightly, adding an extra 10-15 minutes to your total time. So on a moderate incline, walking 5 miles could take around 85-115 minutes.

Steep Incline
A steep incline (6-10% or more) significantly boosts the workout intensity - which requires more effort and typically results in a much slower pace. To cover 5 miles on a steep incline, you might take anywhere from 100 to 150 minutes, depending on your fitness level and endurance.

How to Walk Faster on a Treadmill

Proper Walking Form
Keep your head up, shoulders relaxed, and back straight, swing your arms naturally, and make sure your steps are even and smooth - this can help you increase your speed and prevent injuries.

Structured Walk/Run Intervals
Incorporate walk/run intervals into your treadmill workouts to build speed and endurance. For example, you can alternate between walking at a moderate pace for 3 minutes and running at a faster pace for 1 minute.

Interval training helps you to walk faster, improves cardiovascular fitness, and burns more calories. You can push your limits and enhance your overall performance.

Progressive Speed Increases
Start your treadmill session at a comfortable walking speed - then every few minutes, increase the speed slightly until you reach a brisk pace. A gradual progression helps your body adjust to the faster pace without feeling overwhelmed.

You can start at 3 mph and increase by 0.5 mph every 5 minutes until you reach your target speed.

Improving Stamina and Endurance
To walk faster and longer, focus on building your stamina and endurance. Regularly walking or running on the treadmill, combined with strength training, can significantly boost your overall fitness.

Include exercises like squats, lunges, and core workouts in your routine to strengthen the muscles used in walking.

This way, you'll find it easier to maintain a brisk pace for extended periods, so you can reduce the time it takes you to walk 5 miles.

Additional Tips for Effective Treadmill Walking

Footwear Considerations
Proper walking shoes provide the necessary support, cushioning, and stability to prevent injuries and enhance comfort. Look for shoes with good arch support and a cushioned sole. They should fit well - not too tight, not too loose.

Hydration and Nutrition
Hydrate! Always. Keep a water bottle handy and take small sips regularly to stay hydrated. Dehydration can lead to fatigue and reduce your performance. All our SOLE treadmills come with bottle holders.

Proper nutrition is also important for maintaining energy levels, so eat a balanced meal with carbohydrates, proteins, and healthy fats a few hours before your walk. Consider having a light snack, such as a banana or a handful of nuts, if you need an energy boost during your workout.

Warm-Up and Cool-Down Importance
Warming up before starting your treadmill walk prepares your muscles and joints for the workout. Spend 5-10 minutes doing light exercises, such as walking at a slow pace or doing stretches, to increase blood flow and reduce the risk of injuries.

After completing your walk, you must cool down. Gradually reduce your walking speed and spend 5-10 minutes walking at a slower pace to slow your heart rate and prevent muscle stiffness. Stretching is also recommended.

Tracking Progress
Tracking your progress can keep you motivated and help you achieve your fitness goals. Use the built-in display on your treadmill to monitor your distance, speed, and calories burned. Our treadmills have advanced tracking features and can sync with health apps like SOLE+ and Kinomap to provide detailed insights.

Keeping a fitness journal or using a fitness app can also help you track your progress over time. Record your walking times, distances, and any changes in your speed or incline settings. You can then use that data to identify areas for improvement - and to celebrate your achievements.

Entertainment Options
Walking on a treadmill can sometimes feel monotonous - but there are ways to make it more enjoyable. Listening to music, audiobooks, or podcasts can help pass the time and keep you entertained. Many SOLE treadmills come with built-in speakers or Bluetooth connectivity, so you can easily enjoy your favorite tunes.

Wrapping it Up

Walking 5 miles on a treadmill typically takes between 75 to 100 minutes - depending on your speed, incline settings, and individual fitness factors.

Sounds like a pain, bit with SOLE treadmills, you can achieve this with greater ease and comfort. Our treadmills have advanced Cushion Flex Whisper Deck to minimize joint impact, powerful and quiet motors, and wide running surfaces up to 22” x 60” to accommodate any fitness level. Plus, our intuitive consoles help you track your progress effectively

Choose SOLE for a high-quality, durable treadmill that supports your fitness journey.

Frequently Asked Questions (FAQ)

Does treadmill walking burn the same calories as outdoor walking?
Yes, walking on a treadmill can burn the same number of calories as walking outdoors, provided the speed and incline are similar. However, outdoor walking may involve varying terrains and wind resistance, which can slightly increase calorie burn. Adjusting the incline on your treadmill can help simulate outdoor conditions and enhance calorie burn.

How can I make treadmill walking less monotonous?
To make treadmill walking more enjoyable, try listening to music, audiobooks, or podcasts. Watching TV shows or movies can also help pass the time. Also, varying your workout routine by changing the speed and incline settings or incorporating interval training can keep things interesting.

Is walking 5 miles on a treadmill every day safe?
Walking 5 miles on a treadmill every day can be safe for most people, provided they listen to their bodies and avoid overexertion. Make sure to wear proper footwear, stay hydrated, and include warm-up and cool-down routines. If you experience any pain or discomfort, consider taking a rest day or consulting a healthcare professional.

What should I do if I experience pain while walking on the treadmill?
If you experience pain while walking on the treadmill, stop immediately and assess the situation. Pain could be a sign of injury or overexertion - so rest and apply ice to the affected area if needed. If the pain persists, consult a healthcare professional.

How do I choose the right treadmill for my needs?
Consider factors such as your fitness goals, available space, and budget. Look for a treadmill with adjustable speed and incline settings, a sturdy build, and a user-friendly interface. SOLE treadmills offer various models with advanced features to suit different needs and preferences. Reading reviews and consulting with fitness experts can also help you make an informed decision.