Step Into The World Of 20-Miles Walk

how long does it take to walk 20 miles?

Walking has always been a timeless way to get some exercise and explore the world around us. Whether you’re taking a leisurely stroll through the park or embarking on a challenging trek, walking offers a multitude of benefits for both your body and your mind.

In this comprehensive guide, we’ll dive into a question that many walking enthusiasts often wonder about: how long does it take to walk 20 miles? Before you head out for this long-distance walk, you need a realistic idea of how long it will take.

Will you be walking for 4 hours or 8? The time it takes can vary quite a bit, depending on your pace. This guide will walk you through what to expect, from your estimated time to tips for training and completing 20 miles walk.

How Long Does an Average Person Take to Walk 20 Miles?

How Long Does an Average Person Take to Walk 20 Miles?

Walking 20 miles is no small feat and will likely take the average person between 6 to 8 hours to complete, which means for an average person’s walking speed is between 3 to 4 miles per hour. If you include breaks, it will be on the higher end of that range.

Someone who is less active or just starting an exercise routine will need significantly longer, around 8 to 12 hours, including rest periods. The total time will also depend on factors like breaks, terrain, and weather conditions.

Related: Are Walk Breaks Okay for Runners?

Pace and Stamina

The speed at which you walk, known as your pace, directly impacts how long the 20 miles walk will take. Most elite walkers average between 3 to 4 miles per hour. At a casual walking pace of 3 mph, 20 miles would take around 6 and a half hours. If you walk faster, at 4 mph, you can finish in 5 hours. The more you walk, the more your endurance will build up.

Terrain and Route

the route you choose plays an important role in completing 20 miles walk

The terrain and route you choose also play a role. Walking 20 miles on flat, even ground will be faster than hilly or mountainous terrain. Likewise, a route with no detours or stops will minimize your travel time.

If your goal is to walk 20 miles as quickly as possible, choose a straightforward out-and-back route or loop with minimal elevation changes. But for a more scenic walk, don’t hesitate to pick a route that winds through parks or natural areas, just budget more time.

Weather Conditions

Weather condition can also affect your time to complete 20 miles walk.

The weather has an impact on how long it will take to walk 20 miles. Cool, overcast days are ideal for long distance walking. Hot summer sun or very cold winter weather will require you to walk at a slower pace, take more breaks, and spend more time staying hydrated or warming up.

Related: How to Run More Miles?

Strong headwinds can also slow your progress, while a tailwind may help you pick up speed. Be prepared for different weather conditions by dressing in layers and packing essential gear like sunscreen, hats, gloves, and rain gear.

By estimating your walking pace, choosing an efficient route, and preparing for various weather conditions, you can determine how long it will take you to walk 20 miles.

Related: Should You Use High Intensity Interval Training To Improve Your Runs?

Average Time to Walk 20 Miles for Women by Age

Average Time to Walk 20 Miles for Women by Age

The average walking time for 20 miles for women between the ages of 20–29 is 6 hours and 40 minutes, which means the average walking speed is 3 miles per hour and the average pace is 20.00 minutes per mile. Follow the table for multiple age groups.

Age GroupAverage Time to Walk 20 MilesAverage Speed (mph)Average Speed (kph)Average Pace (min/mi)Average Pace (min/km)
20296 hour 40 min3.004.8320:0012:26
30396 hour 40 min3.004.8320:0012:26
40496 hour 26 min3.115.0119:1811:59
50596 hour 49 min 40 sec2.934.7220:2912:43
60697 hour 13 min 20 sec2.774.4621:4013:28
70797 hour 54 min 20 sec2.534.0723:4314:44

Average Time to Walk 20 Miles for Men by Age

Average Time to Walk 20 Miles for Men by Age

The average walking time for 20 miles for men between the ages of 20–29 is 6 hours and 34 minutes, which means the average walking speed is 3.04 miles per hour. Follow the table for multiple age groups.

Age GroupAverage 20–Mile Walking Time for MenAverage Speed (mph)Average Speed (kph)Average Pace (min/mi)Average Pace (min/km)
20296 hour 34 min 40 sec3.044.8919:4412:16
30396 hour 15 min3.205.1518:4511:39
40496 hour 15 min3.205.1518:4511:39
50596 hour 15 min3.205.1518:4511:39
60696 hour 40 min3.004.8320:0012:26
70797 hour 5 min 40 sec2.824.5421:1713:13

What Is All the Gear You Need to Walk 20 Miles?

To walk 20 miles comfortably, you’ll need to invest in some essential gear.


A good footwear is a basic gear you need to walk 20 miles?

Comfortable walking shoes or hiking boots should definitely be on your list of purchases. Look for shoes made of breathable fabric, shoes that provide arch support, ankle support, and soles with thick grippy bottoms. In the prior stages of preparation, incorporate the shoes into your routine to get your foot comfortable with the shoes and prevent blisters.


Be cautious about what you wear; life can be chilly in the mountains. Layer up and undress yourself accordingly during your hike. These fabrics, like polyester or nylon, are really good. Pack an umbrella, a hat, and some gloves.


Carry a lightweight backpack to hold supplies. Look for one with padded straps, multiple compartments, and at least 20 liters of storage.

Food and water

Bring plenty of water and high-energy, non-perishable snacks like granola bars, nuts, and dried fruit. Aim for 1-2 liters of water per hour of walking and 200–300 calories of food every 30–60 minutes.

Map or navigation device

Even if you’re walking a familiar route, carry a map as a backup in case you get lost. A handheld GPS device or smartphone navigation app can also help track your location and path.

Pocketknife, compass, first aid kit

A pocketknife, compass, and basic first aid kit are good to have in case of emergencies. You never know if you’ll need to cut bandages, start a fire, or navigate to safety.


enjoy your 20 miles walk with playlists

Bring some entertainment for the walk, like an audiobook, podcast, or playlist on your phone. The miles will go by much faster if you have something to occupy your mind. With the right gear and preparation, walking 20 miles can be an enjoyable challenge.

How Many Calories Do You Burn Walking 20 Miles?

How Many Calories Do You Burn Walking 20 Miles?

Walking 20 miles is kind of a difficult task for newbies, but this task can provide you with an amazing calorie burn. The number of calories you’ll burn depends on factors like your body weight, walking pace, and the terrain. On average, a 150-pound person walking at a casual stroll of 3 to 4 miles per hour will burn around 3,000 to 4,000 calories walking 20 miles.

As a simple rule, you can start with the assumption that if you are weightier, even more calories will be burned. Likewise, walking at a brisk pace of 4 to 5 miles per hour or over hilly terrain will increase your calorie burn. For a 200-pound person walking at a brisk pace, you could burn 4,500 to 5,500 calories or more over 20 miles.

Related: How Many Calories You Burn Walking Per Mile?

The longer and more intensely you walk, the more calories you will burn due to the prolonged activity and exertion. Walking is a highly effective way to burn calories and lose weight. In addition to the calories you burn during your walk, your metabolism will stay elevated for hours afterward.

This means you’ll continue burning more calories than usual even while resting. The further and faster you walk, the greater the afterburn effect. Over 20 miles, this could amount to an additional 500 to 1,000 calories burned after your walk.

All told, walking 20 miles a day is a fantastic way to burn thousands of calories. Be sure to stay well hydrated, stretch, and properly fuel your body to sustain that level of activity.

To recap, the average calorie burn from walking 20 miles is:

  • 3,000 to 4,000 calories for a 150-pound person at a casual pace.
  • 4,500 to 5,500 calories for a 200-pound person at a brisk pace.
  • Up to 1,000 additional calories burned through the afterburn effect.

Can You Lose Belly Fat by Walking 20 Miles?

Walking 20 miles can also lose your belly fat

Walking is a great form of exercise that can help you lose weight and burn fat. Will walking 20 miles specifically target your belly fat, though? The short answer is yes; walking long distances and long runs can help reduce abdominal fat over time. Here’s how:

Belly fat loss comes down to burning more calories than you consume. Walking 20 miles, which takes the average person 6–8 hours to complete, can burn over 2,000 calories. Do this or long runs a few times a week, and you will have a large calorie deficit, which forces your body to tap into fat stores, including visceral fat around your midsection.

In addition to burning lots of calories, walking long distances helps build muscle and increase your metabolism. More muscles mean extra calories burned after your workouts. A faster metabolism makes it easier to lose weight and belly fat.

While spot reducing fat isn’t possible, walking can strengthen and tone your core muscles. As you lose fat through calorie burning, your abdominal muscles will become more visible. Strong core muscles also improve your posture and stability, making you appear taller and slimmer.

Walking long distances requires dedication but can be very rewarding. Stay consistent and patient – losing 1-2 pounds of belly fat per week is a safe rate. Over the course of a few months, walking 20 miles regularly in combination with good nutrition can help significantly reduce your waistline and uncover those abs!

Is Walking 20 Miles Enough Exercise?

Walking 20 miles is not enough if you rely on this exercise only for staying in shape

Walking 20 miles in one go is quite an accomplishment and provides excellent exercise, but for overall health and fitness, you’ll want to walk regularly and often. Simply put, walking 20 miles once isn’t enough.

Related: How Long Does It Take to Walk 10 Miles?

While 20 miles walk burns a ton of calories and provides cardiovascular benefits, regular exercise is a thing that is very important to stay in shape. For good health, aim for at least 150 minutes of moderate exercise per week, which works out to about 30 minutes five days a week. If walking is your only form of exercise, try to walk at least 3–4 times a week for 30–60 minutes at a time.

In addition to your epic 20 miles walk, find ways to walk more in your everyday life. Take the stairs when possible, walk to nearby destinations instead of driving, and take short walking breaks at work. Every step counts! Walking regularly has so many benefits, like:

  1. Walking strengthens your heart and improves circulation, which indirectly improves your cardiovascular health.
  2. Walking can help prevent the loss of bone density and build strength.
  3. Walking helps the body produce endorphins, which are chemical substances that give a mood boosting and stress relieving effect.
  4. Walking improves your health and can add years to your life.
  5. Walking burns calories and builds muscle to boost your metabolism.

While walking 20 miles is an impressive accomplishment, the real benefits come from walking regularly. Aim for at least 30 minutes of walking most days of the week, in addition to your longer walks when you have the time and motivation. Your body and mind will be grateful to you for all the steps you take to stay active and healthy. Keep on walking!

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