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How Long Does It Take to Walk 12 Miles (& Calories Burned)?

Walking is a great form of exercise and a popular mode of transportation for many people. If you’re planning a long walk, such as a hike or a charity walk, you may be wondering how long it will take you to cover the distance. One common distance that people aim to walk is 12 miles, which can be a challenging but achievable goal for many walkers.

Nevertheless, knowing how long it takes to walk 12 miles and how many calories you can burn can help you set goals and plan your walking routine accordingly. The time it takes to walk 12 miles can vary depending on several factors, such as your walking speed, terrain, and level of fitness. Similarly, the number of calories you burn during a 12-mile walk can depend on your weight, age, and other factors.

On average, a person walking at an average pace of 3 miles per hour can complete a 12-mile walk in approximately 4 hours, which is a fairly long distance. For this reason, most people cannot manage to walk 12 miles daily due to work, school, parenting, and other commitments. The distance also calls for a level of fitness that some people need to improve.

However, if you have the time and your body can handle it, 12 miles is a great way to exercise low-impact. It helps burn between 1000 and 1500 calories at a go. And walking 12 miles a day for two days a week will burn an additional 2000 to 3000 calories. If you stick to your diet, you should expect to lose 0.6 to 0.9 pounds of fat per week.

How Long Are 12 Miles?

One mile is equal to approximately 1.6 km and 5280 feet. Therefore, 12 miles are equivalent to 63360 feet or 19.31 km.

Is it possible to walk 12 miles a day?

Yes, it is possible to walk 12 miles in a day, but it may be a challenge if you’re not used to walking longer distances. A trained walker can walk 20 to 30 miles in a day. However, the average person only walks 2 to 2.5 miles a day.

How Long Does It Take to Walk 12 Miles a Day?

The length of time walking 12 miles largely depends on pace.

  • Slow Walk (2.5 Mph)/60 to 79 steps per minute/ 24 minutes per mile: If you take an Slow walk at a pace of 2.5 miles per hour, you will complete 12 miles in 4 hours and 48 minutes.
  • Easy Walk (3 Mph)/ 80 to 99 steps per minute/ 20 minutes per mile: if you walk at an average pace of 3 miles per hour, it will take 4 hours to finish the 12-mile Walk.
  • Moderate Walk (4 Mph)/ 100 to 119 steps per minute/ 15 minutes per mile: At a pace of 4 miles per hour, it takes 3 hours to complete the Walk.
  • Fast Walk (5+ Mph)/ 120+ steps per minute/ 11 minutes per mile: if you can manage at a pace of 5 miles per hour, you will be done with the Walk in 2 hours and 24 minutes.

Average Walking Times by Age and Gender

Interestingly, your age and gender can influence your pace, consequently affecting your walking time. 

Younger people walk faster than older people, while those in their middle ages, their 30s and 40s, walk the fastest by age. Also, men walk faster than women on average.

A  2011 study found that age and gender affect walking speed. The study found that men walk a mile faster than women. But the differences are minor.

According to the findings of the study, women who are between the ages of 40 and 49 have the fastest mile-per-hour walking speed. Between the ages of 30 and 49, men are at their most appealing physically.

AgeGenderAverage speed (Mph)How long does it take to walk 12 miles
20-29Male3.043 hrs 57 min
 Female3.04 hrs
30-39Male3.23 hrs 45 min
 Female3.04 hrs
40-49Male3.23 hrs 45 min
 Female3.113 hrs 52 min
50-59Male3.23 hrs 45 min
 Female2.934 hrs 06 min
60-69Male3.04 hrs
 Female2.774 hrs 20 min
70-79Male2.824 hrs 15 min
 Female2.534 hrs 45 min
80-89Male2.175 hrs 32 min
 Female2.15 hrs 43 min

How Many Steps Does It Take to Walk 12 Miles?

Basically, individuals have a stride between 2.1 and 2.5 feet. Some factors influence a stride’s length, including height, gender, and pace. In this regard, men, taller people, and brisk walkers have longer strides, hence fewer steps in any given distance.

For example;

  • Gender: A man with a height of 5’9″ walking at an average speed of 3 miles per hour takes 26533 steps on a 12-mile walk. A woman at the same height and pace will take 26929 steps to finish the distance.
  • Height: while a man of 5’9″ walks 26533 steps to complete 12 miles at 3 miles per hour, another 5’0″ man will take 28452 steps for the same distance, at the same pace, and of the same gender.
  • Pace: The 5’9″ man walks 26533 steps to hit the 12-mile walk mark at 3 miles per hour. However, if he increased the pace to a moderate 4 miles per hour, he would only take 22729 steps on the same distance. An American College of Sports Medicine Health & Fitness Journal study examined how many steps you take in a mile when walking and jogging. Researchers counted steps at various walking rates. All were “average weight.” That’s are

Steps to Walk 12 Miles

  • Average Walk Pace (3 Mph): 27024 Steps
  • Brisk Walk Pace (4 Mph): 23220 Steps

How Many Calories Burned and weight loss Walking 12 Miles?

Primarily, there is no one-fits-all when it comes to burning calories. The number of calories you burn will depend on your weight, terrain, and speed, as explained below;

  •  Weight: a person weighing 45 kg (100 lbs) burns approximately 700 calories walking 12 miles at a leisurely speed of 3 miles per hour. However, another person weighing 136 kg (300 lbs) burns 2000 calories walking 12 miles at the same pace. Then, a person weighing 72 kg (160 lbs) on average burns 1000 calories at the same pace and distance.
  • Speed: a person weighing 72 kg (160 lbs) burns 1145 calories walking at a leisurely speed of 3.5 miles per hour. If they increased the pace to 4.5 miles per hour, the calories burned would also increase to 1291. And if they walked near the jogging point at 5 miles per hour, they would burn up to 1435 calories.

Weight and walking pace are the easiest ways to calculate calories burnt and weight reduction when walking:

On Flat Surfaces

These calculations are based on the assumption that a distance of 12 miles will be covered on flat terrain such as sidewalks:

Weight lbs or kgThe moderate pace of 3.5 MphFast pace of 4.5 MphWeight loss at a moderate pace
100 lbs (45 kg)7168070.2051 lbs
120 lbs (54 kg)8609680.2461 lbs
140 lbs (64 kg)100211300.2871 lbs
160 lbs (72 kg)114612910.3281 lbs
180 lbs (82 kg)128914530.3692 lbs
200 lbs (90 kg)143216140.4102 lbs
220 lbs (100 kg)157617760.4512 lbs
250 lbs (113 kg)179120180.5127 lbs
275 lbs (125 kg)197022200.564 lbs
300 lbs (136 kg)214924220.6153 lbs

On Uphill Surfaces

The chart below calculates walking on slopes, and treadmill inclines. Walking uphill for 12 miles boosts calorie expenditure and weight loss:

Weight lbs or kgThe moderate pace of 3.5 MphFast pace of 4.5 MphWeight loss at a moderate pace
100 lbs (45 kg)8769930.2508 lbs
120 lbs (54 kg)105111930.3009 lbs
140 lbs (64 kg)122613900.3511 lbs
160 lbs (72 kg)140115890.4013 lbs
180 lbs (82 kg)157617880.4514 lbs
200 lbs (90 kg)175219860.5016 lbs
220 lbs (100 kg)192721850.5517 lbs
250 lbs (113 kg)219024830.627 lbs
275 lbs (125 kg)240927320.6897 lbs
300 lbs (136 kg)262829800.7524 lbs

Can a Person Walk 12 Miles?

Yes, a person who is physically fit can walk 12 miles. However, it is advisable that one starts off with a shorter distance and then progresses until one manages 12 miles.

Usually, beginners should start with 1 mile, which is approximately 15 to 20 minutes. Then, they can increase the distance by a mile every once in a while until longer distances, such as 12 miles, are achievable.

Side Effects of Walking 12 Miles

While 12 miles is an achievable distance to walk, it has consequences, especially when one is unprepared. Some of the major side effects include the following;

  • The distance takes long, typically 3 to 4 hours, hence time-consuming.
  • Soreness and blisters on feet and active muscles (shoulders, arms, hips, and leg muscles).
  • Slowing down in the course of the distance, hence taking longer.
  • Too much fatigue and a lack of concentration.
  • Irritability and distress.
  • Muscle and joint injuries that require medical treatment.
  • Dehydration and hypoglycemia.

Avoid Side Effects of Walking 12 Miles

Walking 12 miles would require strategies that minimize or even prevent the side effects altogether. Let’s look into the most important strategies:

  • Start with a short distance and add a mile into the distance until you can walk 12 miles. This will counter most of the challenges, such as too much fatigue, lack of concentration, and injuries.
  • Walk at a manageable pace. If it is your first time walking the distance or when you rarely walk, start with 2 to 3 miles per hour. This is a pace you can maintain as long as you can handle the distance without slowing or feeling that it is too much for you.
  • Get comfortable walking clothes and shoes. The clothes should not be tight, and the material should be breathable and moisture-wicking. On the other hand, the shoes should be cushioned, lightweight, and with sufficient space when your feet need more along the way. Comfortable clothes prevent friction and keep you comfortable, while comfortable feet minimize the risk of foot and knee injuries.
  • Keep yourself busy. If it is a solo walk on a familiar path, carry your headphones for an audiobook, a lecture, a podcast, or music you enjoy. These will keep you from thinking about the distance and falling into distress or anxiety.
  • Put on an armband heart rate monitor. It will help you track the distance, pace, time, and calories you burn, keeping you motivated.
  • Walk on soft paths: if possible, target grass or rubbered paths, which are soft on your feet to avoid blisters. Likewise, avoid pavements and rocky terrains.
  • Consider the weather and the season: walking 12 miles can be draining, and it is worse when walking under harsh conditions. If it is sunny, you can avoid afternoon walks when the sun is scorching and consider mornings and evenings. During winter, consider wearing warm clothes and shoes for the Walk. You can also walk on a treadmill when it’s rainy or during adverse weather conditions. The benefits of walking the distance the similar, but you will avoid the impact of the outdoor conditions.
  • Split the Walk into shorter walks. Some of us cannot walk 12 miles, but 5 to 7 miles feel like a walk in the park. In this case, you can split your 12-mile Walk into a morning 7-mile walk, then an evening 5-mile Walk, and still reap the huge benefits of a 12-mile walk.
  • Take water and energy-giving snacks with you. Take as much water as possible even when you are not thirsty to keep hydrated, and snack occasionally to energize and prevent hypoglycemia side effects.
  • Most importantly, listen to your body. Just because slowing means the Walk is too much for you doesn’t mean it is wrong. If you get to a point where your body needs a rest, take the rest and continue when you can.


It takes 3 hours and 3 minutes on average to walk 12 miles, and a person burns approximately 1200 calories. While it is time-consuming, it has numerous benefits. Therefore, it is worth considering for a weekend exercise, during holidays, and as part of a person’s tour.

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Written by

Jennifer Lewis