Walking time for 4 miles at every pace
| Speed | Pace /mile | Pace /km | Time | kcal (60 kg) | kcal (75 kg) | kcal (90 kg) |
|---|---|---|---|---|---|---|
| 2.5 mph (4.0 km/h) · easy stroll | 24:00 | 14:55 | 1:36:00 | 294 | 367 | 441 |
| 3.0 mph (4.8 km/h) · average walk | 20:00 | 12:26 | 1:20:00 | 277 | 346 | 416 |
| 3.5 mph (5.6 km/h) · brisk walk | 17:09 | 10:39 | 1:08:34 | 265 | 331 | 398 |
| 4.0 mph (6.4 km/h) · fast walk | 15:00 | 9:19 | 1:00:00 | 256 | 320 | 384 |
Calories: ACSM walking equation, flat ground, gross kcal — gross calories include the energy you would burn at rest anyway, which is why slower (longer) walks show slightly higher totals. Steps: about 9,200 for an adult of average height.
Time to walk 4 miles
Tips for walking 4 miles
- Start at a conversational pace and settle into a rhythm; most people naturally walk around 100–120 steps per minute.
- Plan water and fuel for anything over about 90 minutes.
- Walking a race? Check the course cut-off time. The run-walk calculator shows how adding short running intervals speeds you up.
Other walking distances
Walk 1 mileat 3 mphWalk 2 milesat 3 mphWalk 3 milesat 3 mphWalk 5 milesat 3 mphWalk 6 milesat 3 mphWalk 8 milesat 3 mphWalk 10 milesat 3 mphWalk 12 milesat 3 mphWalk 15 milesat 3 mphWalk 20 milesat 3 mph5,000 stepswalking time10,000 stepswalking time15,000 stepswalking time20,000 stepswalking time
Last reviewed: October 2026 · Health disclaimer