Are you contemplating a 7-mile walk and wondering how much time you should spend? Whether you’re a casual stroller or a brisk walker, the time it takes to cover this distance can vary.

    In this article, we’ll delve into how long it takes to walk 7 miles, considering factors such as age, gender, walking pace, terrain, and more.

    How Long Does It Take to Walk 7 Miles?

    How Long Does It Take to Walk 7 Miles
    Source: OLYRUN

    Generally, a healthy person takes approximately 1 hour and 45 minutes to 2 hours and 20 minutes to walk 7 miles.

    If you’re a casual walker at 3 mph, you’ll complete 7 miles in 2 hours and 20 minutes. On the other hand, if you’re a brisk walker maintaining a pace of 4 mph, you can cover the same distance in just 1 hour and 45 minutes.

    Walking 7 miles offers a range of benefits, including enhanced fitness, cardiovascular health, and potential weight loss.

    Here’s fascinating information on How Long Does It Take To Walk 8 Km? Factors Affecting Walking

    The Perks of Walking 7 Miles

    While a standard three-mile walk can improve fitness and promote cardiovascular and respiratory health, covering 7 miles takes it up a notch. This longer walk keeps you fit and aids in weight loss.

    How Long Are 7 Miles?

    Seven miles translates to approximately 11.26 kilometers or 36,960 feet. This distance is ideal for training for 5k, 6k, and 10k marathons, making it a versatile goal for walkers and runners alike.

    7 Miles Walking On Different Time Frames

    Primarily, you can walk 7 miles at different time frames depending on your pace:

    • Slow Walk (2.5 Mph): If you take a stroll at a pace of 2.5 miles per hour, you’ll complete 7 miles in approximately 2 hours and 48 minutes.
    • Easy Walk (3 Mph): At this pace, akin to a pleasant conversation with a friend, you’ll need 2 hours and 20 minutes to cover the 7-mile distance.
    • Moderate Walk (4 Mph): If you ramp up your pace to 4 miles per hour, you can complete the journey in around 1 hour and 45 minutes.
    • Fast Walk (5 Mph): For seasoned walkers, maintaining a pace of 5 miles per hour will enable you to finish the 7 miles in approximately 1 hour and 24 minutes.
    Walking PaceTime to Cover 7 Miles Of Walking
    Slow Walk (2.5 Km Per Hour)2 hours and 48 minutes
    Easy Walk (3 Km Per Hour)2 hours and 20 minutes
    Moderate Walk (4 Km Per Hour)1 hour and 45 minutes
    Fast Walk (5 Km Per Hour)1 hour and 24 minutes

    Consider delving into information about How Long Does It Take to Walk 8 Miles? Health Benefits and More

    Duration Of Walking 7 Miles Based on Age & Gender?

    Walking duration varies based on age, gender, and terrain. Younger individuals, generally in their 20s, 30s, and 40s, tend to walk faster than older folks in their 50s and beyond.

    Men often have a longer stride than women, allowing them to cover the same distance more quickly.

    Here’s a breakdown based on age and gender:

    • Age 20-29

    Male: 2 hours and 18 minutes
    Female: 2 hours and 20 minutes

    • Age 30-39

    Male: 2 hours and 11 minutes
    Female: 2 hours and 20 minutes

    • Age 40-49

    Male: 2 hours and 11 minutes
    Female: 2 hours and 15 minutes

    • Age 50-59

    Male: 2 hours and 11 minutes
    Female: 2 hours and 23 minutes

    • Age 60-69

    Male: 2 hours and 20 minutes
    Female: 2 hours and 32 minutes

    • Age 70-79

    Male: 2 hours and 29 minutes
    Female: 2 hours and 46 minutes

    • Age 80-89

    Male: 3 hours and 14 minutes
    Female: 3 hours and 20 minutes

    How Long Does It Take to Walk 7 Miles on a Treadmill?

    How Long Does It Take to Walk 7 Miles on a Treadmill
    Source: Tom’s Guide

    Walking on a treadmill offers some advantages, primarily regarding time efficiency. A treadmill’s controlled, linear motion eliminates outdoor obstacles and adverse weather conditions.

    You can replicate your outdoor pace on a treadmill, resulting in a similar duration. For example, if you maintain a pace of 4 miles per hour, you’ll finish 7 miles in 1 hour and 45 minutes.

    Read More: How Long Does It Take To Walk 9 Miles A Day And Calories Burn?

    How Many Steps Are in 7 Miles?

    On average, 1 mile equals 2,112 steps. So, 7 miles is approximately 14,784 steps. However, the exact number of steps depends on your pace. Brisk walkers take longer strides, resulting in fewer steps, whereas slower walkers take more steps.

    Based on a 2008 study in the Health & Fitness Journal of the American College of Sports Medicine, here’s an approximate breakdown of steps for different walking speeds:

    • Average Walk (3 Mph): 15,764 Steps
    • Brisk Walk (4 Mph): 13,545 Steps

    Factors That Affect The Pace Of 7 Miles

    Several factors can influence the time it takes to walk 7 miles:

    • Walking Pace: Your walking speed is the most significant factor. Faster walkers cover the distance more quickly. You can determine your pace by monitoring your time to complete the 7 miles.
    • Terrain: Walking uphill or on an inclined surface will slow you down compared to walking on a flat path.
    • Age and Gender: Generally, younger individuals and men walk faster than older individuals and women respectively.
    • Fitness Levels: Healthier individuals tend to walk faster. Medical conditions or lack of physical fitness may increase the time it takes to cover the distance.
    • External Weather: Outdoor walks may be affected by obstacles and adverse weather conditions, making them take longer.

    Are 7 Miles Walks Good For Your Health?

    Absolutely! Walking 7 miles multiple times a week offers a plethora of benefits:

    • Heart and Lung Health: The extended duration of a 7-mile walk enhances cardiovascular and respiratory health, reducing the risk of hypertension and stroke.
    • Calorie Burning/Weight Loss: A 7-mile walk can burn many calories, making it an excellent option for weight loss. Burning 700 calories or more during this walk is possible, aiding in weight management.
    • Prevents Fragile Bones in Old Age: Regular long walks help maintain bone density, improving joint health and mobility as you age.
    • Improves Mental Health and Memory: Aerobic exercises like walking boost oxygen flow to the brain, promoting mental health and potentially preventing diseases like Alzheimer’s and dementia.
    • Relieves Stress and Boosts Mood: Walking offers solitude and encourages the release of serotonin and endorphins, reducing stress and enhancing mood.


    In conclusion, walking 7 miles may take a couple of hours, but its numerous health benefits make it a worthwhile investment of your time.

    It’s a cost-free, foundational exercise that can be tailored to your fitness level and goals, ultimately contributing to your overall well-being.

    Read Next: How Long Should You Walk A Day To Stay Healthy?


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