How many steps is a 10K?
About 14,210 steps walking and 9,050 running for an average 5′7″ adult. Most people land between 13,030 and 15,130 walking steps.
10K = 6.21 miles.
Based on a 27.6 in step. Measured your own? Use the miles to steps calculator.
Steps in a 10K by height
| Height | Walking (women) | Walking (men) | Running |
|---|---|---|---|
| 4′10″ | 16,436 | 16,356 | 10,443 |
| 5′0″ | 15,888 | 15,811 | 10,095 |
| 5′2″ | 15,375 | 15,301 | 9,769 |
| 5′4″ | 14,895 | 14,823 | 9,464 |
| 5′6″ | 14,443 | 14,374 | 9,177 |
| 5′8″ | 14,019 | 13,951 | 8,907 |
| 5′10″ | 13,618 | 13,553 | 8,653 |
| 6′0″ | 13,240 | 13,176 | 8,412 |
| 6′2″ | 12,882 | 12,820 | 8,185 |
| 6′4″ | 12,543 | 12,483 | 7,970 |
| 6′6″ | 12,221 | 12,163 | 7,765 |
Walking step ≈ 41.3% (women) / 41.5% (men) of height; running ≈ 65% of height, a rough average for easy running.
How long a 10K takes to walk
| Pace | Time | Steps per minute (5′7″) |
|---|---|---|
| 2.5 mph (4.0 km/h) | 2 h 29 min | 95 |
| 3 mph (4.8 km/h) | 2 h 4 min | 114 |
| 3.5 mph (5.6 km/h) | 1 h 47 min | 133 |
| 4 mph (6.4 km/h) | 1 h 33 min | 152 |
Race tip: on race day most people move faster than their everyday walk, so their steps get longer. Expect your count to come in a little under the walking figures above if you push the pace, and well under if you run.
Walking a 10K burns about 488 calories at 150 lb and 651 at 200 lb (3 mph). Work out your own with the calories burned walking calculator.
Questions people ask
How many steps is a 10K?
About 14,210 steps walking for an average 5′7″ adult (roughly 13,025–15,133 depending on height), and about 9,050 steps running.
How long does it take to walk a 10K?
About 2 h 4 min at an average 3 mph, or 1 h 33 min at a brisk 4 mph.
How many calories does walking a 10K burn?
Roughly 488 calories for a 150 lb person and 651 for a 200 lb person at 3 mph (gross calories, ACSM walking equation).
Is a 10K the same as 10,000 steps?
It's more. A 10K is about 14,210 walking steps — 1.4× a 10,000-step day.