Calculating how fast you need to walk a certain distance on a treadmill in order to walk at a certain average speed can be challenging to figure out with just a calculator. I created a chart that makes some of those calculations unnecessary: “Aerobic Fitness Time and Speed Chart“!
The chart covers times from 36-60 minutes (in 1/2-minute increments) and distances of 2-4 miles (in increments of 1/10 of a mile). (The top row shows how many laps you have to walk around a 1/4-mile track to walk the distances listed in the Distance (in miles) row of the chart.)
The following examples show some of the ways that you can use the chart.
How Far You Need to Walk in 50 Minutes on A Treadmill to Average Walking at 4 MPH
Suppose that you want to walk on a treadmill for 50 minutes, including 6 minutes each for your warm-up and cool-down times. You want to average at least 4 mph for the entire 50 minutes.
In the row for 50 minutes, go to the right until you find a speed that is as close to 4 mph as possible (4.08 mph in the column for 3.4 miles). According to the chart, therefore, you would have to walk at least 3.4 miles total in those 50 minutes in order to average at least 4 mph for the entire 50 minutes.
Seeing How Fast You Walked 2.7 Miles
Suppose that you walked 2.7 miles in 43 minutes. On the first column go down to the row for 43 minutes. Then go across that row until you are in the column that has 2.7 miles in the top row to find that you walked at 3.77 mph.
Walking 50 Minutes at 4 MPH
Suppose that you have an hour for exercise and want to walk briskly on an 1/4-mile outdoor track at 4 mph. Not counting 3-minute warm-up and cool-down times, you have at the most 54 minutes that you want to walk at 4 mph.
According to the chart, you would have to cover 3.6 miles on the track in 54 minutes. Since it is a 1/4-mile track, you would have to do about 14 1/2 laps around the track in that time.
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