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How Long Does It Take To Walk 30 Km By Age And Gender?

Africa’s tribespeople walks over 30 km daily to hunt and acquire food. They occasionally run a portion of this distance when pursuing wounded prey, though not faster enough. They walk in archaic sandals on the savannah’s flat, rocky, and challenging terrain. They have no issues created at all. However, walking 30 km is a long distance for many people. Walking 30 km is a challenging feat requiring significant time, energy, and physical endurance.

On average, a healthy person walking at an average pace of 5 km per hour can complete a 30-km walk in approximately 6 hours, which is a fairly long distance. This estimation is just a rough guideline and may not apply to everyone. In this discussion, we will explore various factors that can impact the time it takes to walk 30 km and provide helpful tips for completing this distance with ease and safety.

How long is 30 km? 30 km equals 18.6 miles and 98425 feet.

Is it possible to walk 30 km a day? Well, it is imminently doable. But You have to be reasonably fit, but it is possible. But for most people, that’s a lot of walking for one day. It depends on your health level and external variables such as temperature and humidity. You have to work up to it. Develop stamina and speed over time. You can practice outside or on a treadmill. You must spend enough time getting your body in shape that it is up to the challenge. It will require a brisk pace, but you can reach the form needed to achieve it with time. If you’re sedentary or don’t exercise much regularly, choose a more reasonable goal. This would be dangerous for you. Instead, try a good plan of walking.

How long does it take to walk 30 km?

The table below shows the time it would take to complete a 30 km walk at different walking speeds:

Walking SpeedTime for 30 km of walking
Slow Walk (4 km/h) / 60 to 79 steps per minute/ 15 minutes per kilometer7 hours and 30 minutes
Easy Walk (5 km/h)/ 80 to 99 steps per minute/ 12 minutes per kilometer6 hours
Moderate Walk (6.5 km/h)/ 100 to 119 steps per minute/ 9 minutes per kilometer4 hours and 30 minutes
Fast Walk (8 km/h)/ 120+ steps per minute/ 7.5 minutes per kilometer3 hours and 45 minutes

Breaking Down the Distance

If you cannot walk 30 km in one go, you can break it down into smaller increments and walk a certain number of kilometers daily. The table below shows how many days, how many hours a day, and how many km a day you need to walk to reach 30 km at a walking speed of 5 km/h:

If you walk daily _kmDaily walking Times (Speed 5 km/h)= Days to complete 30 km
2 kilometers24 min15 Days
3 kilometers36 min10 Days
4 kilometers48 min8 Days
5 kilometers1 hr6 Days
6 kilometers1 hr 125 Days
7 kilometers1 hr 24 min5 Days
8 kilometers1 hr 36 min4 Days
9 kilometers1 hr 48 min4 Days
10 kilometers2 hrs3 Days
11 kilometers2 hrs 12  min3 Days
12 kilometers2 hrs 24 min3 Days
13 kilometers2 hrs 36 min3 Days
14 kilometers2 hrs 48 min3 Days
15 kilometers3 hrs2 Days

30 Km: Average Walking Time by Age and Gender:

Age and gender can also affect the time it takes to walk 30 kilometers. On average, males walk slightly faster than females, but the difference is insignificant.

AgeGenderAverage speed (Km/h)How long does it take to Walk 30 km
20-29Male4.896 hrs 8 min
 Female4.826 hrs 13 min
30-39Male5.145 hrs 50 min
 Female4.826 hrs 13 min
40-49Male5.145 hrs 50 min
 Female5.006 hrs
50-59Male5.145 hrs 50 min
 Female4.716 hrs 22 min
60-69Male4.826 hrs 13 min
 Female4.456 hrs 44 min
70-79Male4.536 hrs 37 min
 Female4.077 hrs 22 min
80-89Male3.498 hrs 36 min
 Female3.378 hrs 5 min

The side effect of walking 30 km at one attempt

Walking is generally a safe and low-impact exercise that can provide numerous health benefits, such as improving cardiovascular fitness, reducing stress, and strengthening bones and muscles. However, walking 30 km at one attempt can be a significant challenge and may have potential side effects, especially if you are not adequately prepared. Some possible side effects of walking 30 km at one attempt include:

  1. Muscle soreness and fatigue: Walking long distances can cause muscle soreness and fatigue, mainly if you are not used to walking long distances.
  2. Blisters and foot injuries: Walking long distances can also cause blisters and other foot injuries, especially if you wear poorly fitting shoes or socks.
  3. Dehydration: Walking long distances can cause dehydration, especially if you are not drinking enough water or walking in hot weather. Dehydration can lead to fatigue, dizziness, and other health problems.
  4. Joint pain: Walking long distances can also cause joint pain, especially in the knees, hips, and ankles. This can be particularly true if you have underlying common problems or are walking on hard or uneven surfaces.
  5. Mental fatigue: Walking long distances can also cause mental fatigue, affecting concentration and motivation. This can make it challenging to complete the Walk and may affect your mood and overall well-being.

Avoid the side effect of walking 30 km at one attempt

Here are some tips to avoid side effects:

  1. Prepare adequately: Proper preparation is critical to avoiding the side effects of walking 30 km at one attempt. This includes gradually increasing your walking distance and pace, wearing comfortable shoes and clothing, and carrying sufficient water and snacks to stay hydrated and energized.
  2. Stay hydrated: Dehydration can cause fatigue, dizziness, and other health problems, so it is essential to stay hydrated during your Walk. Bring plenty of water and electrolyte replacement drinks, and drink regularly, even if you do not feel thirsty.
  3. Take breaks: Regular intervals can help prevent muscle soreness and fatigue and reduce the risk of joint pain and other injuries. Take a break every hour to stretch, rest, and recharge.
  4. Use proper form: Walking in good condition can help minimize the risk of joint pain and other injuries. Keep your head up, shoulders back, and arms relaxed at your sides. Take short, quick steps, and land on the middle of your foot rather than your heel.
  5. Wear comfortable shoes: Wearing comfortable, supportive shoes that fit well can help prevent blisters and other foot injuries. Choose shoes with a cushioned sole and good arch support and break them in before your Walk.
  6. Listen to your body: Listen to your body’s signals, adjust your pace, or take breaks as needed. If you experience pain, fatigue, or other symptoms, stop and rest, and seek medical attention if necessary.

By following these tips, you can minimize the risk of side effects and enjoy a safe and comfortable walking experience. Remember to start slowly, gradually increase your distance and pace over time, and always listen to your body’s signals. With proper preparation and care, walking 30 km at one attempt can be a rewarding and enjoyable experience.


Walking 30 km is a challenging but achievable goal for many people. The time it takes to walk 30 km can vary depending on several factors, including age, gender, fitness level, terrain, and weather conditions. However, with proper training, preparation, and pacing, you can complete a 30 km walk and reap the many health benefits of this simple yet effective form of exercise. Remember to listen to your body, stay hydrated, and take breaks to remain safe and healthy during your Walk.

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Written by

Jennifer Lewis