It’s a well-known fact that walking is an excellent form of exercise, and it can even contribute to weight loss. But what many people don’t know is how long it takes to walk 3km can vary greatly depending on your speed and the type of terrain you walk on.
Generally, most people walk at a moderate pace of around 4kph suggesting the average time to walk 3km is 45 minutes. However, this time can change depending on your intensity/speed, age, weight and fitness levels.
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Average Time to Walk 3km (All Speeds)
It’s also important to factor in the landscape you’re walking on and whether you are carrying any extra weight. If you’re walking on a flat, even surface, you’ll be able to walk faster than if you’re walking on hilly or uneven terrain. This will also slow you down if you carry extra weight, such as a backpack or heavy water pack.
The best way to find out how long it takes to walk 3km is to time yourself on a flat, even surface. Once you have your time, you can use this as a benchmark to compare against other distances and speeds. Sometimes it’s best to calculate your 1km walking time to estimate longer distances.
The table below gives you the average times it takes to walk 3km at different speeds. It can be difficult to calculate your speed unless you use a walking App or have a GPS-tracking fitness watch. Additionally, you can walk on a treadmill because it’s easier to maintain a pace for longer periods.
| Speed in km | Intensity Level | Average Time to Walk 3km in Minutes |
| 2.4kph | Very Slow | 75.00 |
| 3.2kph | Slow | 55.35 |
| 4.0kph | Moderate | 45.00 |
| 4.8kph | Brisk | 37.30 |
| 5.6kph | Very Brisk | 31.29 |
| 6.4kph | Fast | 28.29 |
| 7.2kph | Very Fast | 25.30 |
Is a 3km Walk in 30 Minutes Good?
Walking 3km in 30 minutes is considered an intermediate speed and above average for fitness and exercise levels. To maintain a walking speed under 30 minutes, you would need to walk at a pace of 6.4kph, which is deemed a fast walking speed.
However, this can still depend on other factors like age, weight and intensity. Similarly, your pace will be different if you walk for leisure rather than fitness. If your goal is to lose weight and improve your cardiovascular system, then walking 3km in 30 minutes is perfect.
3km in 30 minutes would be considered a good time for someone who:
- Is starting to get fit
- Wants to improve their aerobic fitness
- Is looking to burn some extra calories
- Wants to lose weight in a safe way
- Isn’t ready for higher impact exercise like running or jogging
How Many Calories do you Burn Walking 3km?
On average, you will burn around 271 calories walking 3km at a speed of 4kph, which is considered a moderate walking speed. This will depend on your weight, fitness levels and walking speed. The faster you walk, the more calories you will burn.
The table below gives you the average amount of calories you can expect to burn walking 3km at the standard pace of 4kph. I’ve included all weight groups.
| Body Weight | Calories Burned Walking 3km |
| 160 lbs | 241 calories |
| 170 lbs | 254 calories |
| 180 lbs | 271 calories |
| 190 lbs | 284 calories |
| 200 lbs | 300 calories |
| 210 lbs | 314 calories |
| 220 lbs | 330 calories |
| 230 lbs | 347 calories |
| 240 lbs | 360 calories |
| 250 lbs | 376 calories |
The number of calories you burn changes massively depending on your speed, but what about incline? To find out how many calories you burn walking at 0%,5%,10% and 15% incline, read this article.
Can you Lose Weight Walking 3km Every Day?
You need to burn around 3500 calories to lose one pound of body fat. If you walk 3km daily, you can expect to burn roughly 1900 calories each week, resulting in 0.5 to 1 pounds of weight loss each week without dieting.
To lose weight faster, you would need to either walk further each day or increase your walking speed. If you can walk 5km at the same time as your 3km pace, it would result in around 1.2 pounds of weight loss each week.
If you want to lose weight through walking, then I recommend combining your daily walks with a calorie-controlled diet. This will help you to create a calorie deficit and lose weight at a faster rate. Do you want to know if 1800 calories a day is enough to lose weight? Read this post.
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
Average Time to 3km Summary
Hopefully, I’ve explained that the average time to walk 3km is around 45 minutes, but this relies on your speed. Ultimately the quicker you walk, the faster your time will be. Furthermore, 3km is a great distance to start burning additional calories and beginning the weight loss journey if you’re walking for fitness and weight loss.
If you are walking for leisure, then your times will vary dramatically because you are more than likely walking off-road in hillier terrain, so it will be challenging to maintain the same speed throughout.
Regardless, I still think walking 3km daily is the ideal method to get in your daily steps, lose weight in a low-impact way and improve your mental health.
