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How Long Does It Take to Walk 7 Miles by Age and Gender?

Usually, a healthy person takes approximately 1 hour and 45 minutes to 2 hours and 20 minutes to walk 7 miles. A casual walker takes 2 hours and 20 minutes ( at 3 mph) to complete a 7 miles walking distance, while a brisk walker makes it at 1 hour 45 minutes walking at a pace of 4 mph(miles per hour).

Nonetheless, the effects of a 7 miles walk are pretty lucrative. Therefore, people schedule and do their best to hit the mark. For example, while walking the standard three-mile will keep you fit and promote your cardiovascular and respiratory health, 7 miles will further the benefits with weight loss.

How Long Are 7 Miles? 7 miles is approximately 11.26 km and equal to 36960 feet. It is, therefore, sufficient to train for the 5k, 6k, and 10k marathons.

7 Miles Walking at Different Paces

Primarily, you can walk 7 miles at different time frames depending on your 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 7 miles in 2 hours and 48 minutes.
  • Easy Walk (3 Mph)/ 80 to 99 steps per minute/ 20 minutes per mile: If you decide on a regular pace at which you can chat with a friend, you will take 2 hours and 20 minutes on the Walk.
  • Moderate Walk (4 Mph)/ 100 to 119 steps per minute/ 15 minutes per mile: If you increase your Pace, you will take approximately 1 hour 45 minutes on the distance.
  • Fast Walk (5 Mph)/ 120+ steps per minute/ 12 minutes per mile: Once you have mastered the art of walking, you can take at 5 miles per hour and complete the distance in approximately 1 hour 24 minutes.

Read Also: How Many Calories Does Walking 7 Miles Burn and Loss Weight?

How Long Does It Take to Walk 7 Miles a Day? (By Age, Gender)

Walking duration varies based on Pace, influenced by factors such as terrain (outdoor uphill, downhill, flat path/ treadmill incline, decline), Age, and gender. 

Technically, younger people in their 20s, 30s, and 40s will walk faster than older people in their 50s and above. Of course, some older people are very competitive due to their fitness level, but on average, the younger people are faster. For example, women between 40 and 49 walk at an average pace of 3.11, hence walking 7 miles in 2 hours and 15 minutes. However, women in their 60s will walk the distance at a reduced average pace of 2.77, covering 7 miles in approximately 2 hours and 32 minutes.

Also, men have a larger stride than women, which helps them cover distance at a faster pace compared to women of the same fitness level and Age. For example, on average, men between the ages 30-39 walk at a leisurely pace of 3.2 miles, hence covering 7 miles in approximately 2 hours and 11 minutes. On the other hand, women in the same age group walk at a leisurely pace of 3.0 miles per hour, covering 7 miles in 2 hours and 20 minutes. 

A  2011 study found that the average time it takes to walk depends on your Age and gender. The study shows that men can walk a mile a little bit faster than women. But the differences aren’t that big.

The research showed that women between the ages of 40 and 49 walk the fastest per mile. Men are most attractive between the ages of 30 and 49.

AgeGenderAverage speed (Mph)Times
20-29Male3.042 hrs 18 min
 Female3.02 hrs 20 min
30-39Male3.22 hrs 11 min
 Female3.02 hrs 20 min
40-49Male3.22 hrs 11 min
 Female3.112 hr 15 min
50-59Male3.22 hrs 11 min
 Female2.932 hrs 23 min
60-69Male3.02 hrs 20 min
 Female2.77 2 hrs 32 min
70-79Male2.82 2 hrs 29 min
 Female2.532 hrs 46 min
80-89Male2.173 hrs 14 min
 Female2.13 hrs 20 min

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

Technically, walking on a treadmill takes a shorter time than walking outdoors. This is because the treadmill has a belt that conditions your Walk, and the Walk is linear. There are neither obstacles nor adverse weather conditions to interfere with your Walk. Therefore, even at a leisure walk, you may get to the 2 hours and 20-minute time frame more quickly than when walking outdoors.

Nevertheless, if you maintain the same Pace on the treadmill as you the outdoors, the duration will be the same. Even better, the treadmill allows you to take on a specific pace. Therefore, if you walk at a pace of 4 miles per hour on the treadmill, you will take 1 hour 45 minutes, just as you would outdoors, and even more efficiently.

Walking Speed (mph)Minutes for taking per mileTime for taking 7 miles walking
2.5024:002 hrs 48 min
3.020:002 hrs 20 min
3.119:212 hrs 15 min
3.218:452 hrs 11 min
3.318:102 hrs 07 min
3.417:382 hrs 04 min
3.517:082 hrs
3.616:401 hr 57 min
3.716:121 hr 54 min
3.815:471 hr 51 min
3.915:231 hr 48 min
4.015:001 hr 45 min
4.114:381 hr 42 min
4.214:171 hr 40 min
4.313:571 hr 38 min
4.413:381 hr 35 min
4.513:201 hr 33 min
5.012:001 hr 24 min

How Many Steps Are in 7 Miles?

On average, 1 mile equals 2112 steps, and 7 miles is approximately 14784 steps. Nonetheless, the exact number of steps is based on Pace. Usually, people walk long, fast steps for a brisk walk, while slow walkers take more steps.

The below figure is based on data from a 2008 study published in the Health & Fitness Journal of the American College of Sports Medicine that compared the number of steps taken by walkers and runners per mile. The study examined the number of steps individuals took at different walking speeds. All participants were thought to have “normal weight.”

  • Average Walk (3 Mph): 15764 Steps
  • Brisk Walk (4 Mph): 13545 Steps

For more details, read this article: How Many Steps to Walk or Run 7 Miles by Height & Gender?

Factors That Affect How Long It Takes to Walk 7 Miles

Several factors affect how long you walk 7 miles, as we explore below;

1. Walking Pace

Your walking pace or speed is the most important factor in walking duration. The faster you walk, the quicker you get to your 7-mile mark. You can determine your walking pace with a speedometer, which should be part of you if you walk often. 

However, you can also determine your Pace with your walk duration. For example, if you take 2 hours 20 minutes to finish 7 miles, that means 3 miles per hour.

2. Terrain (Uphill Vs Flat/ Incline Vs Decline)

You will notice that you walk slower when taking a walk uphill or when you increase your treadmill incline. While this is one of the best ways to burn more calories and lose weight, it works against your short time-frame goals.

3. Age and Gender

When health and fitness levels are held constant, younger people walk faster than older people, hence taking a shorter time walking 7 miles on the same terrain as older people.

Likewise, men will generally walk faster than women under the same conditions, hence taking a shorter duration on the 7-mile Walk.

4. Health and Fitness Levels

It is obvious that a healthy person will walk faster than a person struggling with a heart condition, a respiratory illness such as asthma, or recovering from an injury. Therefore,  they take a shorter time walking for 7 miles.

Likewise, an obese individual or someone who previously had a sedentary lifestyle will take longer to finish the Walk than a physically fit person.

5. Route/ Weather Conditions

As mentioned earlier, it is easy for a person walking on a treadmill to walk in a shorter time than a person walking outdoors. The route you take outdoors may have obstacles, such as people and rocks, which make it challenging to sustain your Pace.

Weather conditions such as wind, sun, and rain make walking outdoors more difficult; hence, one may take longer than 7 miles.

Are 7 Miles Walk Good?

Absolutely! Walking 7 miles more than once a week has tons of benefits, thus worth incorporating into your schedule.

Let’s have a look at a few:

1. Heart and Lung Health

People who walk 7 miles walk for approximately 2 hours, which opens up their respiratory and cardiovascular systems. Oxygen and blood flow to all body parts to enhance energy for the Walk and, in the process, prevent blockages and low activity of the systems.

Therefore, you will minimize the risks of colds, hypertension, stroke, and congestive problems, among others. 

2. Burning Calories and Weight Loss

Have you heard of the 10,000 step-walks and the progression to the 15000 walks for faster weight loss goals? Well, 7 miles is the mark for the 15000 steps, which helps you burn an average of 700 calories. Actually, heavier people have success burning upwards of 1500 calories in 7-mile walks.

Also, if you burn 3500 calories, you will shed 1 pound of weight. Therefore, even at an average pace and burning 700 calories per Walk, an individual will still manage to reduce a pound of weight in 5 days.

3. Prevents Senility in Old Age

As you Age, your body’s bone density reduces, causing weak joints and mobility challenges. However, if you can walk 7 miles at a time, your bones and joints become more resistant to the changes, beating an aspect of old age mobility challenges.

4. Improves Mental Health and Slows Memory Loss

Walking is an aerobic exercise that gets oxygen flowing efficiently in all parts of your body, including the brain. The neurotransmitters that keep you active such as adrenaline, also improve during cardio exercises.

Therefore, the long Walk will keep your mental health intact and improve it while slowing or preventing diseases such as Alzheimer’s and dementia.

5. Relieves Stress and Improves Mood

The Walk will give you sufficient solo time for self-reflection and self-love. It also facilitates the production of serotonin and endorphins, reducing stress and improving your mood. Walking outdoors, especially on natural paths, gives you the serenity you need to keep from bad feelings and prevent depression. It also helps improve sleep, which further keeps you from stress.


Walking 7 miles takes approximately 2 hours and 20 minutes, hence quite time-consuming. However, one can split it or set time apart for the Walk, given the spectrum of benefits it brings to the table.

Besides, there are no costs attached to walking, and your health and fitness levels will not challenge the exercise as with most other forms of exercise. In any case, walking works as a foundational exercise that helps introduce your body to more strenuous exercises.

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Written by

Jennifer Lewis