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How Long Does It Take to Walk 40 Miles? Complete Guide

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Walking long distances has become a popular endurance challenge for hikers, charity participants, and fitness enthusiasts. One of the most common questions asked is: how long does it take to walk 40 miles? Whether you are planning a charity trek, testing your limits, or training for an ultramarathon, understanding the time, pace, and preparation required is essential.

This guide provides a detailed breakdown of the factors that affect how long it takes to walk 40 miles, strategies for success, and tips to help you complete the distance safely and effectively.

How Far Is 40 Miles?

Forty miles equals:

  • 64.37 kilometers
  • 211,200 feet
  • Roughly 1.5 times the length of a marathon (26.2 miles)

On a standard 400-meter track, you would need to complete about 161 laps to cover 40 miles. To put this into perspective, walking 40 miles in a city would mean covering about 800 New York–style blocks.

how long does it take to walk 40 miles

How Long Does It Take to Walk 40 Miles?

The time required depends on several factors—walking speed, terrain, rest breaks, weather, and individual fitness. For most adults:

  • At 2.5 mph (slow pace): ~16 hours
  • At 3 mph (moderate pace): ~13 hours 20 minutes
  • At 4 mph (brisk pace): ~10 hours

According to the Centers for Disease Control and Prevention (CDC), the average walking speed for adults ranges between 2.5–4 mph. Using this benchmark, most people will take between 10 and 16 hours to complete a 40-mile walk, not including breaks.

Average Times Based on Speed

Walking Speed (mph) Pace (min/mile) Time for 40 Miles
2.5 24:00 16h 00m
3.0 20:00 13h 20m
3.5 17:08 11h 25m
4.0 15:00 10h 00m
4.5 13:20 8h 53m

👉 Want to test different speeds and times yourself? Try this free FAMISTAR Treadmill Pace Calculator to estimate how long your walk or run will take.

Factors That Affect Your 40-Mile Walking Time

Several variables can dramatically change how long it takes:

  1. Fitness Level: Endurance-trained walkers and hikers maintain faster paces.
  2. Age and Sex: Studies show younger individuals and men often walk faster on average (NCBI Study).
  3. Terrain: Flat pavement is much faster than trails with hills or uneven ground.
  4. Weather Conditions: Heat, cold, or rain can slow progress.
  5. Rest Breaks: Continuous walking vs. stopping every few hours makes a major difference.
  6. Load: Carrying a heavy backpack can add hours to your total time.

Estimating Time With Naismith’s Rule

Hikers often use Naismith’s Rule to estimate walking times:

  • Allow 1 hour per 3 miles (5 km) on flat ground.
  • Add 1 hour per 2,000 ft (600 m) of ascent.

By this rule, 40 miles on flat terrain would take about 13 hours and 20 minutes—similar to walking at 3 mph without breaks.

Training Tips for a 40-Mile Walk

Walking 40 miles in one day requires preparation. Here are proven strategies:

1. Build Endurance Gradually

  • Start with regular 5–10 mile walks.
  • Progressively increase distance weekly.
  • Aim for at least one 20–25 mile training walk before attempting 40 miles.

2. Practice Pacing

  • Train at different walking speeds.
  • Incorporate interval walking (fast bursts + steady pace).
  • Use a treadmill like the FAMISTAR for speed training and endurance building when outdoor walking isn’t possible.

3. Fuel and Hydrate Properly

  • Eat carbohydrate-rich meals before long walks.
  • Carry snacks (energy bars, dried fruit, nuts).
  • Drink water regularly—about 0.5–1 liter per hour depending on temperature.

4. Prioritize Recovery

  • Stretch after each session.
  • Use foam rolling or massage for sore muscles.
  • Get 7–9 hours of sleep to promote recovery.

Safety Considerations

Walking 40 miles in one day is a serious endurance test. Keep these safety points in mind:

  • Plan rest breaks every 2–3 hours.
  • Know your limits—don’t ignore warning signs like dizziness, joint pain, or extreme fatigue.
  • Wear proper footwear to prevent blisters and injuries.
  • Have a support system (friend, family, or checkpoint crew).

Frequently Asked Questions (FAQs)

1. Can the average person walk 40 miles in a day?

Yes, with training, most healthy adults can complete 40 miles in 12–16 hours. Without preparation, however, the risk of injury and fatigue is high.

2. How many calories are burned walking 40 miles?

Walking burns about 80–100 calories per mile depending on body weight and speed. For 40 miles, that’s 3,200–4,000 calories.

3. Is it better to split 40 miles across two days?

For most people, yes. Splitting into two 20-mile days reduces fatigue, lowers injury risk, and makes recovery easier.

4. What is the best pace for a 40-mile charity walk?

A moderate pace of 3–3.5 mph is sustainable for most people and allows for breaks.

5. Can I train indoors for a 40-mile walk?

Yes. Using a treadmill like the FAMISTAR is an effective way to build stamina and track your pace when outdoor walking is not possible.

Conclusion

So, how long does it take to walk 40 miles? The answer depends on pace, fitness, terrain, and rest breaks, but most walkers will finish between 10 and 16 hours. With the right training, pacing, and preparation, completing a 40-mile walk is an achievable endurance milestone.

Whether you are walking for fitness, charity, or personal challenge—plan smart, train consistently, and enjoy the journey.

References

 

 



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