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Average walking speed

Average walking speed gives you a starting point for comparing how quickly you move on foot, but a single pace will not suit every walker or route. The figures below describe broad everyday walking bands rather than a promise of how fast you will travel on a particular path. Speed is shown in metres per second, miles per hour and kilometres per hour so you can use whichever unit is most familiar. Age, fitness, terrain, the weight you carry, weather and walking companions can all affect your pace. Treat the figures as a guide to your own comfortable rhythm, not as a target you must maintain.

Typical figures

For a useful comparison, the table separates a slower pace from a comfortable adult pace and a brisk pace. The comfortable range is consistent with usual adult gait speeds reviewed by Bohannon and Williams Andrews (2011); the brisk band is an approximate walking category represented in the Compendium of Physical Activities by Ainsworth and colleagues (2011).

Approximate walking speed bands for adults

Pace	Metres per second	Miles per hour	Kilometres per hour	Basis
Slow	Below 1.2 m/s	Below about 2.7 mph	Below about 4.3 km/h	Below the lower edge of the comfortable range
Comfortable adult pace	1.2–1.4 m/s	About 2.7–3.1 mph	About 4.3–5 km/h	Usual adult gait-speed review: Bohannon and Williams Andrews (2011)
Brisk	About 1.56–1.79 m/s	About 3.5–4 mph	About 5.6–6.4 km/h	Approximate brisk walking band: Ainsworth et al. (2011)

Conversions are rounded from the stated speeds using the mile and kilometre conversion factors in NIST Special Publication 811 (2008). The slow band is a comparison category below the comfortable range, not a separate research-defined standard.

For an initial walking speed estimate, use the comfortable band if you expect a steady, sustainable pace; the brisk band is more suitable when you naturally walk quickly on level ground.

What affects your pace

Your pace can change substantially between walks, even when the distance stays the same. Consider these influences when choosing a realistic speed for yourself.

• Age: Walking speed often changes with age as strength, balance and joint mobility change; compare your pace with your own comfortable baseline rather than another age group.
• Fitness: Regular walking can make a steady pace feel easier, while fatigue or unfamiliar exertion may slow you. Tudor-Locke and colleagues (2018) cite over 100 steps per minute as a commonly used moderate-intensity cadence.
• Terrain: Smooth, level paths generally allow a more even stride than uneven surfaces, mud, loose stones or narrow footpaths, where you may need to shorten steps and watch your footing.
• Load: A heavier rucksack or awkwardly distributed kit can increase effort and restrict natural movement, so your unloaded pace may not reflect how quickly you travel carrying supplies.
• Weather: Rain, wind, heat and cold can affect comfort, grip and the effort needed to keep moving, prompting a slower pace or more frequent pauses.
• Group size: A mixed-ability group usually moves at the pace of its slowest walkers, and regrouping or waiting can reduce the distance covered per hour.

The cadence figure describes steps per minute, not a guaranteed walking speed: stride length varies, so it should not be converted directly into miles per hour. Use your comfortable range for an unhurried, sustainable outing; choose the brisk range if you are fit and naturally walk quickly on level ground, while the slower band better suits a relaxed pace or a day when conditions make movement harder.

Estimating time with Naismith’s rule

Naismith’s Rule gives a straightforward way to turn a route’s distance and ascent into a starting time estimate. It treats distance and uphill climbing as separate parts of the calculation, then adds their times together. The result is an estimate of time spent walking, rather than a promise of when you will finish. The worked example below shows the metric calculation, while the adjustments explain why a real journey may take longer.

The rule

Naismith’s Rule combines the length of a route with its total ascent to estimate walking time. William W. Naismith, a Scottish mountaineer, devised the rule in 1892 (Naismith, 1892). It assumes a fit walker and gives a baseline rather than a route-specific guarantee.

In imperial units, allow one hour for every three miles walked, then add 30 minutes for every 1,000 feet of ascent (Naismith’s Rule, 1892). In metric units, allow one hour for every five kilometres, plus one hour for every 600 metres of ascent (metric form of Naismith’s Rule, 1892). The metric values are rounded equivalents of the imperial figures.

For the distance part, use the route’s length; for the climbing part, use its cumulative ascent, not just the difference between the start and finish elevations. Add the two time allowances to obtain the estimate. For example, a route that climbs and later descends still includes the full uphill gain in the ascent calculation; the descent does not cancel it out. The calculation is often used when estimating time for a walking route because it accounts for both ground covered and height gained, unlike a distance-only estimate.

A worked example

For a 10 km walk with 600 m of ascent, apply the metric version of Naismith’s Rule: one hour per 5 km and one hour per 600 m of ascent (Naismith’s Rule, 1892).

Metric calculation for a 10 km walk with 600 m ascent, using Naismith’s Rule (1892)

Component	Input and rule	Time
Distance	10 km ÷ 5 km per hour	2 hours
Ascent	600 m ÷ 600 m per hour	1 hour
Total walking time	2 hours + 1 hour	3 hours

The calculation gives three hours of walking time before stops. It is a guide for a fit walker, not a precise prediction for every person or route; many walkers add time to the estimate.

A hiking pace calculator using the same inputs should produce the same baseline if it applies this metric rule. The figure does not include time spent resting, eating or waiting, so it should not be treated as the full elapsed time for the outing.

Adjustments

Naismith’s estimate is a starting point, and the route or group’s circumstances can change the time actually needed. Consider each factor separately rather than assuming the calculation already covers it.

• Descent: The rule adds time for ascent but does not prescribe a matching deduction for downhill sections. Steep or awkward descents may take longer than the distance figure suggests.
• Rough ground: Rocky paths, mud, boggy sections, steps or obstacles can interrupt a steady stride. Allow extra time where the mapped trail is harder to walk than a smooth path.
• Rest stops: Add breaks for food, water, navigation checks or photography to get elapsed time. These pauses are not included in the rule’s walking-time total.
• Group pace: Base the estimate on the pace of the group as a whole, not only its fastest walker. Differences in fitness, confidence and time spent regrouping can extend the journey.
• Route conditions: Check whether the planned line follows a clear, maintained footpath or includes less distinct terrain. If progress is likely to be interrupted, allow additional time.

Walking time is the time spent moving; elapsed time runs from departure to arrival and includes stops. Many walkers add time to the fit-walker estimate, especially when the route is unfamiliar or the group moves more slowly.

Use Naismith’s Rule as a quick baseline for a route with known distance and ascent. Allow extra time for difficult ground, a slower group and planned breaks when setting a realistic arrival time.

Pace on real walks

A route’s map distance does not capture every factor that changes the time spent moving. Slopes alter the effort and speed of each step, while mud, obstacles and interruptions can break a steady rhythm. A group may also move at a different pace from an individual because walkers need to stay together and regroup. Account for these conditions separately when turning a route estimate into a realistic walking time.

Hills and rough ground

A flat-ground pace is a poor guide where the path climbs or descends steeply. Uphill, shorter steps and greater effort usually reduce progress; downhill, a gentle gradient can help, but a steep or loose descent may require careful foot placement and slower movement. Mud can make each step less secure and add time as walkers pick a firm line, while stiles interrupt forward progress as people climb over them one at a time. These terrain effects on walking speed accumulate across a route, even when the map distance is modest.

Waldo Tobler’s hiking function (1993) models the relationship between slope and walking speed. It predicts a maximum of about 6 km/h on a gentle downhill slope of around 3 degrees. The model predicts slower speeds on steep ground in either direction: a sharp ascent reduces uphill progress, and a sharp descent is slower than the gentle downhill optimum. This is a theoretical slope-based relationship, not a promise that a walker will maintain that speed on a real path.

Its value is in showing why slope matters in both directions, rather than treating every kilometre as equivalent. Actual walking speed on trails also reflects surface, footing and interruptions: a smooth track may allow a continuous rhythm, while a muddy path with frequent stiles does not. A route profile and a map’s ascent information can reveal where a basic distance-based hiking time estimate is likely to be too optimistic. Allow more time for steep, uneven sections and for obstacles that repeatedly stop progress, rather than applying a single pace to every part of the route.

Group and rest pace

A group’s moving pace is shaped by its members, not just by the quickest walker. Differences in fitness, experience, stride and confidence on rough ground can spread people out; frequent regrouping then adds elapsed time even if the distance between stops is small. The pace used for an estimate should reflect the group that will walk the route, especially on steep sections where members may tackle the same slope at noticeably different speeds.

For planning, a common allowance is 5–10 minutes of rest per hour of walking. Treat that as stopped time added to the moving estimate, rather than assuming that every break is already included in the walking pace. A longer lunch stop is also outside the walking-time estimate: add its duration separately when working out the likely time from departure to return.

Keep the distinction clear between time spent walking, short rests and a meal stop. For a practical estimate, adjust the moving pace for the route’s slopes and surface, then add time for regrouping and planned breaks; this better reflects the day the group will actually experience.

Planning a realistic walking day

A useful hiking time estimate turns route length and ascent into moving time, then accounts for trail conditions and planned stops. Keep the calculation tied to the route you will actually walk, rather than relying on a generic average. Footpath Notes is an independent British guide to walking and hiking in the UK, offering a practical approach to turning a mapped route into elapsed time. The result should reflect both the ground and the people walking it.

Build a time estimate

Work through the route in order, using one consistent distance unit and the pace method that best matches the terrain. A hiking pace calculator can help organise the inputs, but the assumptions still need to fit the walk.

1. Record route distance and total ascent from a map or track; use cumulative ascent, not the height of the highest point above sea level.
2. Choose a baseline pace that fits the route’s easier sections, then calculate moving time from distance; keep miles with miles per hour, or kilometres with kilometres per hour.
3. For a route with meaningful climbing, use Naismith’s Rule as a second baseline, entering trail distance and ascent in the same units required by your chosen version.
4. Review the mapped surface and technical sections: mud, loose stone, gates, stiles, and steep descents can make a straight-line pace assumption unrealistic.
5. Match the adjustment to the slowest likely conditions and the group, including loaded packs, children, unfamiliar navigation, and any walker who needs a measured pace.
6. Add the duration of planned meal and rest stops to moving time; include likely map checks or transport transitions only when they belong to your route.

Compare the adjusted pace estimate with the Naismith’s Rule calculation rather than treating either as an exact finish time. Choose the estimate that best represents the route’s surface, ascent, group pace, and planned stops.

Scale and map types

Choosing an Ordnance Survey map means balancing close-up detail against the amount of ground shown on one sheet. The two main walking series are Explorer at 1:25,000 and Landranger at 1:50,000, so the same distance occupies more space on an Explorer map. That extra space allows Explorer to show more detail around paths and fields. Knowing how the scales relate to real distances helps you select a map and estimate how far a route extends.

Explorer and Landranger

Explorer and Landranger maps cover different needs: Explorer provides a closer view for walking, while Landranger puts a wider area on each sheet. Their scales, cover colours and levels of detail make the distinction easy to recognise.

OS Explorer and Landranger map comparison

Feature	Explorer	Landranger
Scale and cover	1:25,000 scale; orange cover.	1:50,000 scale; pink cover.
Mapped detail	The larger scale gives more room for local features, including field boundaries and smaller route details.	The smaller scale shows a broader area, with less space for fine local detail.
Rights of way	Shows rights of way alongside field boundaries, helping walkers distinguish routes through a closely mapped landscape.	Shows rights of way too, but the wider view can make closely spaced routes and local features less distinct.
Walking use	A usual choice for walking when route detail and the layout of fields matter.	Useful for following a longer journey across a wider area or seeing how towns, roads and landscape features relate.

For detailed navigation on foot, an Explorer map is generally the better fit: its 1:25,000 scale and field-boundary detail make local route choices easier to interpret. Choose Landranger when a broader overview is more useful, such as planning a journey that crosses a larger region.

Understanding scale

Map scale compares a measured length on paper with the corresponding horizontal distance on the ground. At 1:25,000, one centimetre on the map represents 25,000 centimetres, or 250 metres, on the ground; at 1:50,000, one centimetre represents 500 metres. This means 4 cm at 1:25,000 and 2 cm at 1:50,000 each represent 1 km.

To estimate a route, measure its line with a ruler and convert using the map’s scale. For example, a route measuring 6.8 cm on an Explorer map is about 1.7 km on the ground: each centimetre represents 250 m. For a winding route, follow its bends in short sections with a ruler rather than measuring one straight line between its endpoints.

Explorer’s larger scale is useful when you need to assess a short walk or distinguish nearby route options. Landranger’s smaller scale is convenient for a longer journey where seeing a wider area at once matters more. For close-up walking detail choose 1:25,000; for a broader regional overview choose 1:50,000.

Symbols and contours

An OS map uses a printed key and contour lines to show features and the shape of the land. Reading these details together helps you distinguish mapped paths from other features and understand how the ground rises and falls. The legend explains the map’s symbols, while contour patterns represent changes in elevation. Check the map edition before interpreting either, since conventions and contour intervals can differ.

Reading the legend

Use the Ordnance Survey map legend to identify what the printed symbols mean rather than relying on appearance alone. These checks help you match the key to the map in front of you.

• Check whether the map is an Explorer or Landranger edition, then use the legend supplied for that map rather than assuming every edition uses identical conventions.
• Find the legend printed with the map or provided for its edition; keep it open as you examine features in the mapped area.
• Choose a visible mapped feature and compare its colour, line style and pattern with the examples shown in the key.
• Match the complete mark, not just one detail: a dashed line, for example, should be checked against the corresponding entry.
• On Explorer maps, footpaths are shown as green dashes; compare the mapped dashes with the footpath entry in the legend.
• If a mark is unclear, check the map type and the key again before deciding what the feature represents.

Checking the key is more reliable than guessing from a symbol’s shape or colour, especially when several marks appear close together. For accurate map reading, use the legend for the specific edition you are carrying.

Contour lines and steepness

Contour lines join points that are at the same height above sea level. The vertical difference between successive lines is the contour interval: it is 5 metres on Explorer maps and 10 metres on Landranger maps. Read that interval before interpreting the pattern, because the same number of lines represents different height changes on the two map types.

Spacing shows how quickly the ground changes height across the map. Where contour lines sit close together, the ground is steep; where they are farther apart, the slope is gentler. A short distance between lines means you gain or lose the interval’s height over less horizontal ground. Widely spaced lines indicate a more gradual change, though the map does not give an exact slope angle by spacing alone.

The curves also reveal the landform. Contours that bend into a V-shaped pattern in a valley generally point uphill, towards higher ground; on a ridge, the contour bends point downhill. A series of closed loops commonly marks a summit, with the higher ground inside the inner contours. Follow the pattern across several lines to distinguish a continuous ridge or valley from a single bend in the terrain.

For a practical reading, first confirm the map’s contour interval, then follow the spacing and shapes across the route: close lines flag steep ground, while broad gaps and the direction of contour bends show gentler slopes, ridges and valleys.

Grid references and bearings

Grid references identify a precise point, while a compass bearing gives a direction to travel between locations. Together, they help turn a route marked on an Ordnance Survey map into clear, usable instructions. The grid uses numbered eastings and northings, and a compass translates a mapped direction into a field direction. Practising both skills makes navigation less dependent on a phone signal or charged battery.

Six-figure grid references

A six-figure grid reference pinpoints a location within a 1 km grid square to an accuracy of about 100 metres. Read the eastings first, moving across, then the northings, moving up; each extra digit divides the square into tenths.

Use this sequence to locate a point:

• Find the grid square containing the point, using the two-digit easting along the bottom and the two-digit northing up the side.
• Read the easting first: estimate how many tenths across the square the point lies, counting from its left-hand grid line.
• Read the northing next: estimate how many tenths up the square the point lies, counting from its bottom grid line.
• For example, a point four tenths across and six tenths up square 23, 41 has the six-figure reference 234416.
• Each added digit represents one tenth of a kilometre, or 100 metres, so the final pair narrows the location to a small area.
• Keep the order consistent: across before up. Reversing the easting and northing places the reference in a different square.

Practise on a clearly printed feature, such as a junction or building, and compare the digits with the map grid. The method gives a useful location without implying that every feature can be identified to an exact point on the ground.

Using a compass

A compass bearing is an angle measured clockwise from north. To take one from a map, connect your starting point and destination with the compass edge, then set and follow the direction shown by the compass.

• Place the compass flat on the map, with its straight edge joining your location to the destination and its direction-of-travel arrow pointing towards the destination.
• Turn the compass housing until its orienting lines run parallel to the map’s north-south grid lines, with the orienting arrow pointing towards the top of the map.
• Read the bearing in degrees at the index mark. Map bearings refer to grid north; check the map’s grid-magnetic information and adjust when needed.
• On the ground, hold the compass level and turn your body until the needle’s north end sits inside the orienting arrow, often called “red in the shed”.
• Follow the direction-of-travel arrow towards a visible landmark, then take the bearing again if the route requires a change of direction.
• Keep the compass away from metal objects and electronic devices while taking a reading, as nearby interference can affect the needle.

Carry a paper map and compass even when using a phone app: cold weather can drain a phone battery quickly, while these tools need no power. A grid reference and a bearing provide a practical way to locate points and navigate without relying solely on a phone.

Putting map-reading skills together

A map becomes more useful when its scale, symbols, contours and grid are read as parts of the same picture. Before walking, use them to relate the distance between points to the features and terrain shown on the sheet. While moving, compare what is visible with the mapped pattern rather than relying on one clue alone. Repeating this process links preparation with position checks on the ground.

Combining map-reading skills

Prepare to follow a walk by working through the map in a consistent order. Each step adds a different kind of information, from distance to terrain and position.

1. Mark the start, finish and key turning points on the planned line, so you can see which sections need closer attention before setting out.
2. Use the map scale to estimate distances between those points, then compare the total with the time available and the length of each leg.
3. Check the Ordnance Survey map legend for mapped features along the line, such as roads, paths, buildings or watercourses that can help identify junctions.
4. Read the contours around climbs and descents to understand how the ground rises or falls, and note where the shape of the land changes.
5. Choose clear reference features near decision points, such as a road crossing or a stream junction, rather than relying only on a long stretch of path.
6. Use the grid to identify the relevant map squares and record grid references for important points, keeping each coordinate beside its matching feature.

Bring the observations together: a distance estimate describes how far apart points are, while symbols and contours explain what lies between them. Grid references let you connect those details to specific locations on the map.

Checking your position as you walk

At a recognisable point, pause and compare the map with the view around you. Look for a combination of details, such as a path meeting a road, a stream bending near a slope, or a building beside a change in contour shape. Check that their order and direction match the map; a single feature may be difficult to identify, but several features in the same arrangement provide a clearer fix.

When the surroundings match, confirm your position with the grid. Identify the square containing the feature, then read its eastings and northings to locate the point rather than estimating from memory. If the feature appears in a neighbouring square, recheck the map orientation and the feature pattern before continuing.

Practise matching the map and ground during short walks, including recording a few grid references and checking them against recognisable features. Keeping a paper map available means the same checks can continue without relying solely on a phone or its battery.