How long does it take to walk 20 km?

Conquering 20km: A Guide to Breaking Down Your Daily Walking Goal

Achieving a daily walking goal of 20km is certainly ambitious, but it’s also entirely manageable with the right approach. Forget the daunting idea of a single, grueling three-hour walk. Instead, break it down into bite-sized chunks, making the journey both more achievable and sustainable.

Let’s assume a comfortable pace of 4 mph, a common speed for experienced walkers. At this pace, 20km would take approximately 5 hours. But, who wants to walk for 5 hours straight? The answer lies in strategically breaking down this distance into smaller, more manageable segments.

Here’s how you can approach your daily 20km goal:

Option 1: Spread it out over the day

• Morning: Start your day with a brisk 30-minute walk (approximately 2km) to energize yourself and get your blood flowing.
• Lunch break: Utilize your lunch break for another 30-minute walk (2km), soaking in some fresh air and sunshine.
• Afternoon: After work, take a 1-hour walk (4km) to de-stress and unwind.
• Evening: Before settling down for the night, squeeze in another 30-minute walk (2km) to aid digestion and promote restful sleep.

Option 2: Shorter, more intense sessions

• Two 1-hour sessions: Divide your 20km into two 1-hour walks (4km each). This allows for a more intense workout and can be spread out over different parts of the day.
• Three 40-minute sessions: Choose three times during the day for a 40-minute walk (approximately 3.2km each). This provides a good balance of distance and time commitment.

Key Considerations:

• Listen to your body: Don’t push yourself too hard, especially if you’re new to walking. Gradually increase your distance and pace over time.
• Stay hydrated: Carry a water bottle and drink water regularly, especially in warm weather.
• Wear comfortable shoes: Invest in a good pair of walking shoes that provide support and cushioning.
• Fuel your body: Eat a healthy breakfast and snack before and after your walks to provide energy and support recovery.
• Variety is key: Incorporate different walking routes to keep things interesting and challenge yourself.

By breaking down your 20km goal into shorter, manageable segments, you’ll be well on your way to achieving this ambitious target. Remember, consistency is key. Stick with your plan, celebrate your progress, and enjoy the numerous benefits of daily walking.