A 3km walk is typical of short fun or charity walks, commonly known as the 3K walk. Therefore, a 3K walk doesn’t refer to 3,000 steps but a 3Km walk. It is also one of the most preferred distances for recovery, especially from a foot injury. When walking 3 kilometers, the average person burns 150 calories. After all, it is long enough to offer sufficient active recovery yet short enough to prevent fatigue.
Generally, it would take a typical man or woman 30 to 36 minutes to walk 3 km. If You walk at a brisk pace of 6 km/h, you can walk 3 km in 30 minutes. it would take 36 minutes to walk 3 km at an average pace of 5 km/h.
So, if you aspire to participate in one of these targeted walks or want to take the activity as part of your exercise journey, you will have to gauge how long it takes you. The good news is that your first-time duration may differ significantly from your duration after some practice.
How long is 3km anyway? Usually, you can equate 3 km to 1.86411 miles or 3000 meters or or 9842.52 feet, which means you will walk for 1.86 miles.
How Long Does It Take to Walk 3km?
However, the exact time per individual will depend on the speed and the steps taken, which are also subject to age, gender, fitness level and health. However, for beginners, people with injuries or people on a casual walk at a pace of 3 km/h, it takes 1-hour to finish a 3km walk.
|Slow walk(3kph) / 50 to 69steps per minute/ 20 minutes per kilometer||1 hour|
|Easy Walk (5kph)/ 80 to 99 steps per minute/ 12 minutes per kilometer||36 minutes|
|Moderate Walk (6kph)/ 100 to 119 steps per minute/ 10 minutes per kilometer||30 minutes|
|Fast Walk (8kph)/ 120+ steps per minute/ 7.5 minutes per kilometer||23 minutes|
3 Km: Average Walking Times by Age and Gender
You have probably noticed that men and women of the same fitness and age level still differ regarding the pace and duration of walking. There is no explicit explanation for this, but the two species definitely have a difference.
Therefore, you find that men walk faster than women and accomplish a 3km walk within a shorter time than women. Typically, it would take an average man 34 minutes to complete a 3km walk, while it takes an average healthy woman 37 minutes to complete a 3-km walk.
Likewise, older people walk slower than younger people on ordinary occasions.
|20 to 29||Male||4.89 km/h||36 min 48 sec|
|Female||4.82 km/h||37 min 16 sec|
|30 to 39||Male||5.14 km/h||34 min 57 sec|
|Female||4.82 km/h||37 min 16 sec|
|40 to 49||Male||5.14 km/h||34 min 57 sec|
|Female||5 km/h||35 min 56 sec|
|50 to 59||Male||5.14 km/h||34 min 57 sec|
|Female||4.71 km/h||38 min 11 sec|
|60 to 69||Male||4.82 km/h||37 min 16 sec|
|Female||4.45 km/h||40 min 23 sec|
|70 to 79||Male||4.53 km/h||39 min 40 sec|
|Female||4.07 km/h||44 min 12 sec|
|80 to 89||Male||3.49 km/h||51 min 32 sec|
|Female||3.37 km/h||53 min 15 sec|
Factors Affecting Walking Time
Evidently, we all complete a 3km walk at different times. And this stems from a spectrum of factors, which include the following:
- The pace of walking: a faster pace leads to less walking time
- Walking Terrain or incline: less time for downhill than flat terrain and uphill
- Age: less time for younger people than seniors
- Gender: less time for men than women
- Fitness level: fit people who exercise often walk faster than beginners
- Disease state: sick or injured people walk slower than healthy people; hence more time walking.
How Many Steps in 3km Walk? (Men and Women Combined)
Generally, men and women walk 4224 steps combined in order to finish a 3km walk. However, since women walk shorter steps at a time, they end up with more steps than men.
|Steps in 3 km walk average (men and women combined)||steps|
(5kph) Walking 12.5 minutes per km, 1408 steps per km
(6.5kph) Walking 9.375 minutes per km, 1209 steps per km
How Many Calories Are Burned Walking 3 Km
Basically, you can burn approximately 100 to 200 calories walking for 3km non-stop. However, this will depend on the terrain, pace and body weight.
Interestingly, individuals who walk uphill at a fast pace, say 5 km/h, will burn more calories than individuals who walk on a flat surface. Consequently, those who walk on a flat terrain burn more calories than those who walk on downhill terrain.
Similarly, overweight people burn more calories than fit people by walking. So it is not a surprise to see them burn over 200 calories in a 3km walk, while fit people burn 100 calories walking the same distance.
The figure below illustrates how many calories a person burns over 3 kilometers based on their weight and pace.
If your weight is 100 pounds (45KG):
- Walking 3 km at a moderate walk pace of 5.6 km/h: 112 calories burned
- Walking 3 km at a fast walk pace of 7.2 km/h: 124 calories burned
If your weight is 130 pounds (59KG):
- Walking 3 km at a moderate walk pace of 5.6 km/h: 143 calories burned
- Walking 3 km at a fast walk pace of 7.2 km/h: 162 calories burned
If your weight is 160 pounds (73KG):
- Walking 3 km at a moderate walk pace of 5.6 km/h: 179 calories burned
- Walking 3 km at a fast walk pace of 7.2 km/h: 201 calories burned
If your weight is 190 pounds (86KG):
- Walking 3 km at a moderate walk pace of 5.6 km/h: 210 calories burned
- Walking 3 km at a fast walk pace of 7.2 km/h: 238 calories burned
If your weight is 220 pounds (100KG):
- Walking 3 km at a moderate walk pace of 5.6 km/h: 244 calories burned
- Walking 3 km at a fast walk pace of 7.2 km/h: 275 calories burned
If your weight is 250 pounds (113KG):
- Walking 3 km at a moderate walk pace of 5.6 km/h: 278 calories burned
- Walking 3 km at a fast walk pace of 7.2 km/h: 313 calories burned
If your weight is 280 pounds (127KG):
- Walking 3 km at a moderate walk pace of 5.6 km/h: 311 calories burned
- Walking 3 km at a fast walk pace of 7.2 km/h: 350 calories burned
If your weight is 310 pounds (140KG):
- Walking 3 km at a moderate walk pace of 5.6 km/h: 344 calories burned
- Walking 3 km at a fast walk pace of 7.2 km/h: 390 calories burned
Is 3km Walking Daily Good Exercise?
Yes, walking 3km daily is a good exercise. On top of that, the best part about walking 3 km is that it is sustainable. You can accomplish the target daily, 7 days a week, and still be free of injuries or fatigue. Actually, you can use it as a recovery exercise to aid in faster recovery.
Moreover, anyone can walk 3km, enhancing the impact of the exercise. Therefore, the old, the young, the athletes and the novice walkers will find common ground walking this distance. Thus, it is no wonder it is a significant milestone considered in common walks.
Most importantly, walking is an activity, despite being low impact. It still helps avoid and manage cardiovascular-related diseases, such as stroke, heart attack, thrombosis, and high blood pressure.
It is also an excellent way to manage respiratory illnesses such as asthma. Walking is not high-intensity, which means that it does not pose the risk of an acute attack. However, keeping the airways open with the larger amounts of oxygen needed to sustain the exercise is enough.
Amazingly, walking 3km daily helps burn calories. 100 to 200 calories burned daily is better than none at all. Actually, when combined with a calorie-free diet, one could also facilitate weight loss with the walk.
Last but not least, a 3km walk will help clear your head of stress and mood swings. The continuous steps take your mind off every negativity, replacing it with positivity.
Fairly, it takes 36 minutes to complete a 3km walk at an average speed of 3 km/h. However, this conclusion is subject to a number of factors, including pace, terrain, age and fitness level.
Walking 3km burns calories, mostly more than 100 calories at a time. Therefore, it is an excellent activity to help keep fit.
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