How fast should you walk on a treadmill?
The NHS puts a brisk walk at about 3 mph (4.8 km/h), faster than a stroll. The simplest check is talking: at a brisk pace you can talk, but not sing. Researchers also use cadence: in adults, 100 steps a minute marks moderate intensity and 130 steps a minute vigorous intensity.
Incline raises the effort without walking faster. The Compendium of Physical Activities rates level treadmill walking at 3.0–3.4 mph at 3.8 METs, and climbing a 6–10% grade with no load, at a moderate to brisk pace, at 7 METs. One MET is 1 kcal per kilogram per hour.
| Treadmill walking | METs | 154 lb (70 kg) | 198 lb (90 kg) |
|---|---|---|---|
| Level, 3.0–3.4 mph (4.8–5.5 km/h) | 3.8 | 135 cal | 170 cal |
| Level, 3.5–3.9 mph (5.6–6.3 km/h) | 4.8 | 170 cal | 215 cal |
| Level, 4.0–4.4 mph (6.4–7.1 km/h) | 5.8 | 205 cal | 260 cal |
| Uphill, 6–10% grade, moderate to brisk pace | 7 | 245 cal | 315 cal |
Sources: NHS — Walking for health ↗ · Tudor-Locke et al., British Journal of Sports Medicine, 2019 ↗ · Compendium of Physical Activities — walking ↗
Beginner plan on the flat: 4 weeks, no incline
This plan stays between 0 and 1% incline, so it also works on a walking pad with no incline, and no session goes faster than 3.7 mph (6 km/h). It alternates brisk and moderate walking, then lengthens the sessions to 150 minutes in week four.
Adjust the speeds to your height and fitness: a brisk walk should leave you able to talk, but not sing.
| Week | Sessions | Each session | Weekly total |
|---|---|---|---|
| 1 | 3 × 20 min | 5 min at 2.8 mph, 5 × (1 min at 3.4 mph, 1 min at 2.8 mph), 5 min at 2.8 mph | 60 min |
| 2 | 3 × 30 min | 5 min at 2.8 mph, 5 × (3 min at 3.4 mph, 1 min at 2.8 mph), 5 min at 2.8 mph | 90 min |
| 3 | 4 × 30 min | 5 min at 2.8 mph, 20 min at 3.4–3.7 mph, 5 min at 2.8 mph | 120 min |
| 4 | 5 × 30 min | 5 min at 2.8 mph, 20 min at 3.7 mph, 5 min at 2.8 mph | 150 min |
Further reading: WHO — Guidelines on physical activity and sedentary behaviour ↗
Incline plan: from 8% to 12-3-30 in 4 weeks
Once 30 minutes on the flat feels fine, add incline. The Runkyz Incline walking plan starts at 8%: three sessions a week, on Monday, Wednesday and Friday, and each week raises the incline, speed and time a little. If 20 minutes at 4% still feels hard, start there, as one of the trainers Healthline spoke to suggests.
| Week | Session | Incline and speed | Time |
|---|---|---|---|
| 1 | 8-2.5-20 | 8% at 2.5 mph (4 km/h) | 20 min |
| 2 | 10-2.7-25 | 10% at 2.7 mph (4.3 km/h) | 25 min |
| 3 | 11-2.9-28 | 11% at 2.9 mph (4.7 km/h) | 28 min |
| 4 | 12-3-30 | 12% at 3 mph (4.8 km/h) | 30 min |
Further reading: Healthline — What experts think of 12-3-30 ↗
If your treadmill doesn’t go to 12%
In the Runkyz settings, you enter your treadmill’s maximum incline. When a walking session asks for more incline than that, the game raises the speed to keep the same effort. It uses the energy cost of uphill walking measured by Alberto Minetti and colleagues in 2002.
On a treadmill that stops at 10%, 12-3-30 becomes 10% at 3.4 mph (5.4 km/h); at 8%, it takes 3.7 mph (6 km/h). On the flat it would take 6.5 mph (10.5 km/h), which is no longer walking: with no incline, follow the flat plan instead.
| Treadmill’s maximum incline | Speed for the same effort |
|---|---|
| 12% | 3 mph (4.8 km/h) |
| 10% | 3.4 mph (5.4 km/h) |
| 8% | 3.7 mph (6 km/h) |
| 5% | 4.5 mph (7.3 km/h) |
| 0% | 6.5 mph (10.5 km/h) |
Further reading: Minetti et al., Journal of Applied Physiology, 2002 ↗
Treadmill walking for weight loss
The NHS counts brisk walking as moderate-intensity activity. For weight loss, the American College of Sports Medicine found modest results between 150 and 250 minutes of moderate activity a week, and clinically significant loss above 250 minutes. Once the flat plan is done, lengthen the sessions or add incline.
Walking doesn’t burn fat from one spot. In a 2011 trial, six weeks of ab exercises didn’t reduce belly fat; aerobic exercise does reduce visceral fat, according to a meta-analysis of 35 trials.
Sources: NHS — Physical activity guidelines for adults ↗ · Donnelly et al., ACSM, 2009 ↗ · Vispute et al., 2011 ↗ · Ismail et al., Obesity Reviews, 2012 ↗
Walking with Runkyz
Runkyz walking sessions take place in Desert and are free. Speeds are shown in km/h. In a free run, the pace starts at 6 km/h (3.7 mph): to walk slower, follow the Incline walking plan or the 12-3-30 session.
Enter your treadmill
In the settings, on the Your treadmill card, enter its maximum speed and incline. The game then fits every walking session to your treadmill.
Pick the plan
In the Training tab, open Plans, choose Incline walking and click Follow this plan.
Set the belt
The banner shows the speed and incline to set on the console. During 12-3-30, nothing changes until the end.
IN RUNKYZ
The Incline walking plan is free in Runkyz.
Four weeks from 8-2.5-20 to 12-3-30, with the incline and speed fitted to your treadmill.
