How Long Does It Take to Walk 3 Miles?

Q: How long does it take to walk 3 miles?

At a moderate pace of 3.0 mph, walking 3 miles takes exactly 60 minutes (1 hour). At a brisk pace of 3.5 mph, it takes about 51 minutes. At a leisurely 2.0 mph, expect around 90 minutes.

Q: Is walking 3 miles a day good exercise?

Yes, walking 3 miles a day is excellent exercise. It typically burns 250–350 calories, contributes around 6,000 steps toward the widely-recommended 10,000 daily steps goal, and provides meaningful cardiovascular benefit when done at a brisk pace. Many health professionals consider 30 minutes of moderate walking per day an achievable and effective fitness target — 3 miles at moderate pace gets you there in one hour.

Q: How many calories does walking 3 miles burn?

Walking 3 miles at a moderate pace (3.0 mph) burns approximately 240 calories for a 150 lb person, 280 calories for a 180 lb person, and 330 calories for a 210 lb person. Pace and terrain both affect calorie burn — a brisk 3-mile walk on hilly terrain burns significantly more than a leisurely flat-ground stroll.

Q: How long does it take to walk 3 miles on a treadmill?

Treadmill times are essentially the same as outdoor walking at the same speed setting, since the belt moves at a constant pace. Set your treadmill to 3.0 mph for a 60-minute 3-mile walk, 3.5 mph for about 51 minutes, or 4.0 mph for 45 minutes. Many people find treadmill walking slightly easier than outdoor walking since there's no wind resistance or terrain variation.

Quick Answer

At a moderate walking pace (3.0 mph), it takes 1 hour to walk 3 miles.

At a brisk pace (3.5 mph): about 51 minutes · At a leisurely pace (2.0 mph): about 1 hr 30 min

Adjust for Your Pace

The calculator is pre-set to 3 miles. Change the pace, terrain, or your weight to personalise the estimate.

Distance

Walking Pace

1 hr

estimated walking time

—

calories burned

6,000

approx. steps

city blocks

3-Mile Walk Time by Pace

See how different walking speeds change the time it takes to complete 3 miles. The highlighted row is the average walking pace for most adults.

3 Miles Is Equivalent To...

👣

~6,000 steps

at average stride length

📏

4.83 km

in kilometres

🏙️

~24 blocks

city blocks (NYC standard)

🏟️

12 laps

around a standard track

🎯

60% of 5 miles

of a common fitness target

⏰

~1 hour

at a comfortable pace

Calories Burned Walking 3 Miles

These estimates are based on a moderate walking pace (3.0 mph) using the MET calorie calculation method.

Walking burns roughly the same calories per mile as running — it just takes a little longer. That's one of the things that makes it so worth doing.

What Walking 3 Miles Actually Feels Like

Three miles is the sweet spot. It's long enough to feel like you've genuinely gone somewhere, and short enough that almost anyone can complete it with a little practice. At a moderate pace, you're looking at about an hour — which is probably less than you think.

The first mile is the loosening-up mile. Your legs find their rhythm, your mind settles from whatever you've left behind. By mile two, you'll likely notice something strange: the walk has stopped feeling like effort and started feeling like movement. If you're walking somewhere with any kind of visual interest — a park, a waterfront, through a neighbourhood you don't know — time starts passing faster than expected.

The third mile is where it clicks. You've been walking long enough that your body has warmed up properly, your stride has lengthened slightly, and you're genuinely covering ground. A lot of people who start at "just going to try 3 miles" come back and do it again the next day. Three miles is where habits start.

If you're new to walking: go slowly. Your goal is to finish, not to break any records. If 3 miles feels like too much to start, walk 1.5 miles out and 1.5 miles back — you'll hit 3 without realising it. Bring water. Wear comfortable shoes. That's genuinely all the preparation you need.

Frequently Asked Questions

How long does it take to walk 3 miles?

At a moderate pace of 3.0 mph, it takes exactly 60 minutes (1 hour) to walk 3 miles. At a brisk pace of 3.5 mph, it takes about 51 minutes. At a leisurely 2.0 mph — the pace of a casual stroll — expect around 1 hour 30 minutes. Use the calculator above to see the time at any specific pace.

Is walking 3 miles a day good exercise?

Yes, genuinely. Walking 3 miles a day contributes roughly 6,000 steps toward the 10,000-step daily goal, burns 250–350 calories, and provides real cardiovascular benefit when done at a brisk or moderate pace. Many doctors recommend 30 minutes of walking per day — a 3-mile walk at moderate pace doubles that. Consistent daily walking at this distance has been linked to lower blood pressure, improved mood, better sleep, and reduced risk of type 2 diabetes.

How many calories does walking 3 miles burn?

At a moderate pace of 3.0 mph, a 150 lb person burns around 240 calories walking 3 miles. A 180 lb person burns around 280 calories. A 210 lb person burns around 330 calories. Walking faster or on hilly terrain increases calorie burn. The calorie table on this page shows estimates across five body weight ranges.

How long does it take to walk 3 miles on a treadmill?

Treadmill times closely match outdoor walking at the same speed: set the treadmill to 3.0 mph for a 60-minute 3-mile walk, 3.5 mph for about 51 minutes, or 4.0 mph for 45 minutes. Many people find treadmill walking slightly easier than outdoor walking since there's no wind resistance. For an outdoor-equivalent workout, many fitness coaches recommend setting the treadmill to a 1% incline.

Can I lose weight by walking 3 miles a day?

Walking 3 miles a day can absolutely support weight loss, particularly when combined with dietary changes. A 155 lb person walking 3 miles daily at a moderate pace burns approximately 250 calories per session. Over a week, that's 1,750 calories — roughly half a pound of fat. Over months, consistent walking creates a meaningful calorie deficit. Weight loss from walking alone is gradual but sustainable, with the added benefit of being genuinely enjoyable once you build the habit.

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