Knowing average times is very beneficial because it can help you decide if you have time for a walk. Similarly, you can assess how you match up against the average person. Walking 1km isn’t considered a challenging walk unless it’s speed or competitive walking. Still, it can be made harder depending on intensity level and whether you walk indoors on a treadmill or outdoors on hilly terrain.
Generally, most people walk at a moderate pace of around 4kph suggesting the average time to walk 1km is 15 minutes. However, this time can change depending on your intensity/speed, age, weight and fitness levels.
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Average Time to Walk 1km (All Speeds)
The speed at which you walk is the biggest factor in how long it will take you to walk 1km. If you walk at a slow pace, similar to a casual stroll, you can expect it to take around 18 minutes. But if you up the speed and walk at your fastest pace before breaking into a jog, you can expect to cover a kilometre in around 8 minutes.
However, maintaining a fast pace for the entire walk is difficult unless you can control your speed. Therefore, you will likely walk at an average rate of around 4-5kph, a brisk walk. But if you want a fast 1km time, you need to walk on a treadmill because you can set the speed, and it is more manageable to hold that pace for the entire 1km.
Below is a table that includes the intensity level, speed and time you would need to walk to get an average 1km time. These times can be adjusted depending on the style of walking and if you use a treadmill or not.
| Speed in km | Intensity Level | Average Time to Walk 1km in Minutes |
| 2.4kph | Very Slow | 25.00 |
| 3.2kph | Slow | 18.45 |
| 4.0kph | Moderate | 15.00 |
| 4.8kph | Brisk | 12.30 |
| 5.6kph | Very Brisk | 10.43 |
| 6.4kph | Fast | 9.23 |
| 7.2kph | Very Fast | 8.20 |
What is the Best Speed to Walk 1km?
On average, the best and most comfortable speed to walk 1km is between 4-5kph, which is considered a moderate to a brisk walk. You should still be able to hold a conversation, but your heart rate is elevated, and you begin to sweat. 1km at this speed should take you around 15 minutes.
Unless you are walking on a treadmill, it’s difficult to know what speed you are walking at; therefore, investing in a fitness watch can calculate your rate using a GPS can be worthwhile. I use the Fitbit Versa 3, which is a fantastic watch with everything you need for any exercise or workout.
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The best speed to walk 1km depends on your fitness level and how much time you have. If you are starting out, then a slow pace is probably best. But if you are relatively fit and have some time to spare, then a faster pace would be more advantageous. Ultimately, the best speed is the one that you can sustain for the entire distance.
Can I Walk 1km Every Day?
According to a BMC research team, healthy adults can take between 4,000 and 18,000 steps daily, with 10,000 steps being a reasonable goal for healthy people. As a result, to remain healthy, you would need to walk more than 1km every day because one kilometre is only 1400 steps.
Walking 1km a day is a moderate amount of walking and is unlikely to cause any problems for most people. However, if you are not used to exercising regularly or are considered overweight, you should start slowly and gradually increasing the distance you walk over time. Thus, 1km could be the perfect amount of walking for you to start.
If you want to improve your fitness levels, you may want to consider walking further than 1km. A study by Stanford University found that just 45 minutes of walking a day can help improve your fitness and reduce your risk of health problems. If your target is the 10,000 steps, then you would need to walk roughly 7,000 steps.
What Are The Benefits of Daily Walking
Walking is an excellent form of low-impact cardio that offers numerous health benefits to everyone, regardless of their fitness abilities. It’s perfect for people who are starting to exercise or those looking for an easy way to get active and stay fit.
Walking is a weight-bearing exercise that helps prevent bone loss and improve bone density. This is especially important for older adults who are at risk of osteoporosis. Walking also strengthens the muscles in your legs and lower body, which can help improve your balance and prevent falls. A 30-minute walk every day is enough to get these benefits.
Regular walking can help improve your cardiovascular health by lowering your blood pressure and bad cholesterol levels and increasing your good cholesterol levels. Walking can also help you maintain a healthy weight, reduce your risk of type 2 diabetes, and improve your mental health.
Other benefits of walking are;
- Increased cardiovascular health
- Increased lifespan
- Increased muscle mass
- Decreased risk of obesity, heart disease, stroke, cancer, and other diseases
- Emotional benefits
- Improved mood and mental health
- Relief from stress and anxiety
- Improved sleep quality
Treadmill Vs Outdoor Which Is Better?
Typically, walking on a treadmill is easier than outdoors because you can set and maintain a speed to achieve your goal. But treadmill walking can be repetitive and boring. In contrast, outdoor walking provides more scenery and fresh air. But the terrain can make it more challenging to maintain a pace for an extended period.
So, which is better, treadmill or outdoor walking? The answer is both have their pros and cons, and it’s really down to personal preference. However, the debate on treadmill vs outdoor walking is a long-standing one which might never be answered. I like both because it allows me to always get some exercise done.
Treadmills offer the convenience of being able to walk indoors at any time, regardless of the weather outside. They also tend to be more forgiving on the joints than concrete or asphalt surfaces. However, treadmills can be tedious and monotonous, and they don’t offer the same mental health benefits as being outdoors in nature. But companies like Peloton are trying to improve this, and it’s definitely working.
Outdoor walking provides a change of scenery and fresh air, which can help improve your mood and mental well-being. Walking on different terrain can also help to challenge your muscles and burn more calories. However, you’re at the mercy of the weather, and walking on hard surfaces can put extra strain on your joints.
Average Time to Walk 1km Summary
It will take the average person around 15 minutes to walk 1km if they maintain a speed of 4-5kph. The best speed to walk 1km depends on your fitness level and how much time you have. A slow pace is probably best if you are just starting out. But if you are relatively fit and have some time to spare, then a faster pace would be more practical.
Walking is a great form of exercise that offers numerous health benefits. It’s perfect for people who are starting to exercise or those looking for an easy way to get active and stay fit. Walking is a weight-bearing exercise that helps prevent bone loss and improve bone density. It also strengthens the muscles in your legs and lower body, which can help improve your balance and prevent falls.
