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 fitness level, walking speed, treadmill incline, and individual characteristics significantly impact the time required. 
• Proper pacing strategies and progressive training can help you complete 5 miles more efficiently over time.
• Incline settings on a treadmill dramatically increase workout intensity and may extend completion time but provide superior fitness benefits.
• SOLE treadmills feature 15-level incline adjustment, speeds up to 12 mph, and Cushion Flex Whisper Deck technology for optimal walking performance and joint protection.

Factors Affecting Walking Time

Speed and Its Impact

The average walking pace is between 3 to 4 miles per hour. Here's a detailed 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 will slow your pace. Here's a comprehensive comparison:

• Flat surface: Standard pace maintained 
• Moderate incline (3–5%): Pace reduces by 10–15%, adding 10–15 minutes to completion time 
• Steep incline (6–10%+): Significantly slower pace, potentially adding 25–50 minutes depending on fitness level

For example, walking at a 5% incline on SOLE's F63 might take you longer to complete 5 miles compared to walking on a flat surface. However, the additional effort will deliver significantly greater fitness gains and calorie burn.

Personal Fitness Level

Your current conditioning level directly impacts walking speed and endurance, with trained individuals completing distances significantly faster.

Well-conditioned individuals can complete the distance in less time. Incorporating interval training, strength training, and regular exercise can improve your fitness level and walking pace substantially.

Weight and Body Composition

• Higher body weight: Generally results in slower pace, longer time 
• Lean body composition: Typically enables faster pace, shorter time

Age and Gender Considerations

Age and gender also impact walking speed. Most adults can maintain an average speed of 3–4 mph—taking approximately 75–100 minutes to walk 5 miles. Seniors may maintain a comfortable pace of 2–3 mph and could need 100–150 minutes to cover 5 miles.

Additionally, men generally have longer stride lengths and tend to walk faster than women, meaning they can cover the distance more quickly.

Footwear and Gear

Proper walking shoes provide the necessary support and cushioning to prevent injuries and improve comfort during extended sessions.

Treadmill Specifications

Advanced treadmill features like precision speed control and impact-reducing deck technology significantly enhance your walking experience and results.

The type of treadmill you use can significantly influence your walking experience. Here are key features to consider:

• Speed settings: Adjust the speed to match your desired pace. SOLE treadmill models feature speeds from 0.5-12 mph with 0.1 mph precision increments
• Incline settings: Add incline for a more challenging workout. All SOLE treadmill models provide 15 incline levels for a comprehensive training variety. 
• Display features: Track your progress and metrics like distance covered, time taken, calories burned with advanced LCD or touchscreen displays. The F89 model features a 21.5" HD touchscreen for premium workout tracking and entertainment

Typical Time to Walk 5 Miles on a Treadmill

Understanding realistic time expectations for 5-mile walks helps you plan effective workouts and set achievable fitness goals.

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 provides 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 excessive strain.

Faster Walking Paces

At 4 mph, you can complete the distance in roughly 75 minutes. If you maintain a fast pace of 5 mph or more, you might finish in approximately 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

Incline training transforms basic walking into challenging hill simulation that dramatically increases calorie burn and muscle activation.

Walking on an incline makes your workout more challenging and beneficial, but it will definitely 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 will likely find your pace slowing slightly, adding an extra 10–15 minutes to your total time. Therefore, on a moderate incline, walking 5 miles could take around 85–115 minutes.

Steep Incline

A steep incline (6–10% or more) significantly boosts workout intensity, which requires substantially 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

Strategic training techniques and proper form help you progressively increase walking speed while maintaining efficiency and reducing injury risk.

Proper Walking Form

Keep your head up, shoulders relaxed, and back straight, swing your arms naturally, and ensure 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 jogging at a faster pace for 1 minute.

Interval training helps you walk faster, significantly improves cardiovascular fitness, and burns more calories. This approach allows you to 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. This 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 training 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, helping you reduce the time it takes you to walk 5 miles.

Additional Tips for Effective Treadmill Walking

Optimizing your treadmill walking setup and routine through proper preparation and equipment choices maximizes results while ensuring safety and comfort.

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

Stay hydrated consistently! Keep a water bottle handy and take small sips regularly to stay hydrated. Consistent hydration throughout your workout is one of the most effective strategies for maintaining performance. 

Dehydration can lead to fatigue and reduce your performance, so it's crucial to maintain proper fluid intake. SOLE treadmills feature convenient bottle holders, making it easy to keep your water within reach during your workout.

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, proper cool-down is essential. Gradually reduce your walking speed and spend 5–10 minutes walking at a slower pace to allow your heart rate to return to normal and prevent muscle stiffness. Stretching is also highly recommended.

Tracking Progress

Comprehensive progress tracking keeps you motivated and provides valuable data for optimizing your training program over time.

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. SOLE treadmills feature advanced tracking capabilities and can sync with fitness apps like SOLE+ for detailed workout 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. This data helps you identify areas for improvement, and allows you to celebrate your achievements.

Transform Your 5-Mile Walking Goals with SOLE

SOLE's commercial-grade treadmills provide the precision, comfort, and durability needed to achieve your walking goals efficiently and safely.

SOLE treadmills transform lengthy walks from endurance tests into precision training sessions. Our Cushion Flex Whisper Deck technology reduces joint impact by 40%, allowing you to maintain proper form and pace throughout the entire 75–100 minute session without knee or ankle discomfort.

The difference lies in our commercial-grade construction: 3.0–4.0 HP motors maintain consistent belt speed whether you're walking at 2.5 mph for recovery or pushing 5+ mph for faster completion times. 

Our 15-level incline system lets you simulate hill training that can cut your 5-mile time while dramatically increasing calorie burn, turning a 100-minute flat walk into an 85-minute challenging workout. The F85, F89, and TT8 models also include 6 decline levels for complete terrain simulation

SOLE's precision speed controls adjust in 0.1 mph increments, allowing perfect pacing strategies. Start at 3.0 mph for the first mile, increase to 3.5 mph for miles 2–4, then finish strong at 4.0 mph; our intuitive consoles make these transitions seamless. 

The spacious 22" x 60" deck on models like the F89 provides room for natural stride patterns that maintain efficiency over long distances.

With lifetime warranties on frames and motors, your SOLE treadmill supports thousands of 5-mile sessions. The SOLE+ App includes guided walking programs specifically designed for distance goals, providing motivation and pacing strategies that help you progressively reduce your completion times.

Ready to walk smarter, not just longer? Check out the SOLE treadmill collection today! 

Frequently Asked Questions (FAQ)

Does treadmill walking burn the same calories as outdoor walking?

Yes, walking on a treadmill can burn nearly the same number of calories as walking outdoors, provided the speed and incline are similar. However, outdoor walking involves varying terrains and wind resistance, which can slightly increase 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. SOLE's premium models like the F89 feature 21.5" HD touchscreens perfect for streaming entertainment. Additionally, varying your workout routine by changing the speed and incline settings or incorporating interval training can keep things highly engaging and challenging.

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. Ensure you wear proper footwear, stay hydrated, and include warm-up and cool-down routines. 

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; rest and apply ice to the affected area if appropriate. Check your walking form and ensure you're not overstriding or leaning too heavily on handrails.

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—from the budget-friendly F63 for basic walking to the premium F89 with decline capability and entertainment features for serious training.