Are you considering a 12 km walk and wondering how long it will take and how many calories you’ll burn? You’re in the right place!
We’ll break down the details and offer insights into walking this distance effectively for both your health and fitness.
So, let’s lace up those sneakers and get moving!
Walking briskly at a pace of 6.5 km/h, it typically takes about 10 minutes to cover a distance of 1 km. However, it’s important to note that you can’t directly apply this rate to calculate a 12 km walk. Longer distances come with their unique challenges, such as fatigue.
On the contrary, the average time it takes to complete a 12 km walk is approximately 2 hours and 30 minutes, which equals 150 minutes. Keep in mind that this duration is influenced by various factors, including age, gender, height, as well as your overall health and fitness levels.
On average, individuals burn between 500 and 900 calories while walking 12 km.
Committing to a 12 km daily walk is a fantastic way to enhance your health and boost your fitness without subjecting your bones and joints to the same level of stress as high-impact activities like running.
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How Long Does It Take To Walk 12 Km On Different Paces?
Walking briskly at a speed of 6.5 km/h, it takes roughly 10 minutes to complete 1 km.
However, when it comes to covering a 12 km distance, it’s not as simple as multiplying by 12. The fatigue and various factors affecting your walking pace need consideration.
On average, expect to spend about 2 hours and 30 minutes (or 150 minutes) walking 12 km. Keep in mind that the actual time may vary due to factors like age, gender, height, and your overall health and fitness levels.
- Slow Walk (4 Kph): Walking at this pace, which is about 60 to 79 steps per minute, will take you around 3 hours to complete 12 Km.
- Easy Walk (5 Kph): An easy stroll, with around 80 to 99 steps per minute, will have you covering 12 Km in approximately 2 hours and 24 minutes.
- Moderate Walk (6.5 Kph): If you pick up the pace, walking at about 100 to 119 steps per minute, it will only take 2 hours to walk 12 Km.
- Fast Walk (8 Kph): For the speedsters out there, a brisk pace of 120+ steps per minute means you can conquer 12 Km in just 1 hour and 30 minutes.
|Walking Pace||Time to Cover 12 Km of Walking|
|Slow Walk (3 Kph)||3 Hours|
|Easy Walk (4 Kph)||2 Hours and 24 Minutes|
|Moderate Walk (6.5 Kph)||2 Hours|
|Fast Walk (8 Kph)||1 Hour and 30 Minutes|
Your health and fitness play a significant role in determining your walking time. Those who are recovering from injuries or are not in top physical shape will likely walk slower.
Consistent walkers, even those in excellent health, might find it easier to maintain a brisk pace.
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Average Time to Walk 12 Km Based On Age and Gender
Research indicates that walking time can vary depending on your age and gender. Younger individuals in their 20s and 40s generally walk faster than those in their 50s and older.
Men typically outpace women, assuming similar health, fitness levels, and age.
20-29 Years Old
Male: An average speed of 4.89 km/h would take around 2 hours and 27 minutes
Female: With an average speed of 4.82 km/h, it would take about 2 hours and 29 minutes.
30-39 Years Old
Male: At an average speed of 5.14 km/h, you could complete the 12 km in 2 hours and 20 minutes.
Female: Maintaining an average speed of 4.82 km/h would mean a time of 2 hours and 29 minutes.
40-49 Years Old
Male: With an average speed of 5.14 km/h, you can expect to finish in 2 hours and 20 minutes.
Female: An average speed of 5.00 km/h would take around 2 hours and 24 minutes.
50-59 Years Old
Male: An average speed of 5.14 km/h results in a time of 2 hours and 20 minutes.
Female: At an average speed of 5.71 km/h, it would take about 2 hours and 33 minutes.
60-69 Years Old
Male: With an average speed of 4.82 km/h, you could complete the 12 km in 2 hours and 29 minutes.
Female: Maintaining an average speed of 4.45 km/h would mean a time of 2 hours and 42 minutes.
70-79 Years Old:
Male: At an average speed of 4.53 km/h, you can expect to finish in 2 hours and 39 minutes
Female: An average speed of 4.07 km/h would take around 2 hours and 57 minutes.
80-89 Years Old:
Male: With an average speed of 3.49 km/h, you can expect to complete the 12 km in 3 hours and 26 minutes.
Female: Maintaining an average speed of 3.37 km/h would mean a time of 3 hours and 34 minutes.
For instance, an average man, aged 30-39, can complete a 12 km walk in about 2 hours and 20 minutes, walking at a speed of 5.14 km/h.
Meanwhile, a healthy woman in the same age range might take around 2 hours and 25 minutes, walking at an average pace of 5 km/h.
The Duration Of 12 Km Walk on the Treadmill
If you prefer treadmill walking, here’s a breakdown of how long it will take to cover 12 km at various speeds:
|Treadmill Speed (Mph)||Km Per Hour||Time Consumption For 12 Km|
|3.0||4.82||2 Hours and 29 Minutes|
|3.1||4.99||2 Hours and 24 Minutes|
|3.2||5.15||2 Hours and 20 Minutes|
|3.3||5.31||2 Hours and 16 Minutes|
|3.4||5.48||2 Hours and 11 Minutes|
|3.5||5.63||2 Hours and 08 Minutes|
|3.6||5.80||2 Hours and 04 Minutes|
|3.7||5.95||2 Hours and 01 Minute|
|3.8||6.11||1 Hour and 58 Minutes|
|3.9||6.27||1 Hour and 55 Minutes|
|4.0||6.44||1 Hour and 52 Minutes|
|4.1||6.60||1 hour and 49 Minutes|
|4.2||6.76||1 Hour and 47 Minutes|
|4.3||6.92||1 Hour and 44 Minutes|
|4.4||7.00||1 Hour and 43 Minutes|
|4.5||7.24||1 Hour and 39 Minutes|
|5.0||8.04||1 Hour and 34 Minutes|
How Many Steps Are in a 12 Km Walk?
Men and women tend to differ in the number of steps they take when walking a specific distance. Men generally take fewer steps in less time compared to women.
- For a healthy woman who is 5 ft 9 inches tall and walks at an average speed of 5 km/h, expect approximately 16,733 steps to complete 12 km.
- For a healthy man who is 5 ft 9 inches tall walking at an average speed of 5 km/h, around 16,487 steps are expected to finish 12 km.
How Many Calories Are Burned While Walking 12 Km?
On average, walking 6 km typically burns between 280 and 420 calories. When walking 12 km at the same pace and conditions, you’ll burn between 500 and 900 calories. Keep in mind that your weight plays a significant role in calorie burn.
Heavier individuals will burn more calories than lighter or fitter ones.
For example, someone weighing 250 pounds may burn up to 1,100 calories walking 12 km, while a person weighing 130 pounds will burn less than 600 calories covering the same distance.
Is 12 Km Walk Enough To Lose Weight?
Yes, walking 12 km a day and burning approximately 800 calories will result in a calorie deficit, potentially leading to weight loss.
If you maintain this deficit consistently without changing your diet, you’ll definitely lose around 2 kg of weight per week by walking 4 days a week for 12 km each day.
While this might be substantial for most people, it may not suffice for someone aiming for rapid weight loss.
To enhance your weight loss, consider reducing your calorie intake and incorporating strength exercises. Building endurance through exercise helps you burn more calories. The more calories you burn, the more weight you can expect to lose.
Walking 12 km takes approximately 150 minutes, or 2.5 hours. However, practice and conditioning may enable you to complete the same distance in less time. The key is to keep moving and make walking long distances less challenging.