A brisk walk is about 3 miles an hour, which is faster than a stroll. To get any real health benefits you need to walk over 3 mph for 20 minutes or longer in one stretch. While walking slower or in short bursts has some benefit, you need to get your heart rate up (and burn more calories) for a real cardio benefit.
Men age 17-25 should complete 10 kms in a 109 minute period and Men 25-35 should complete 10 kms in 113 minutes. Women in the 17-21 age range, should complete 10 kms in 111 minutes with Women 25-35 achieving 115 minutes.
Over 35s Men over 35 should complete 10 kms in a 118 minute period and Women over 35 should complete 10 kms in 120 minutes.
Over 60s Men over 60, should complete 10 kms in 122 minutes with Women over 60 managing it in 124.
Safety It goes without saying, consult your doctor before starting kms, especially as you get older, if you have health concerns or have not had a recent check up.
1 km should take about 11 minutes on average.
Calories Burned in 11 minutes
Weight 100lb:32
Weight 120lb:39
Weight 125lb:40
Weight 150lb:48
Weight 175lb:57
Weight 200lb:65
Weight 250lb:81
Weight 300lb:97
Calories Burned in 40 minutes
Weight 100lb:117
Weight 120lb:141
Weight 125lb:147
Weight 150lb:176
Weight 175lb:206
Weight 200lb:235
Weight 250lb:294
Weight 300lb:352
Calories Burned in 45 minutes
Weight 100lb:132
Weight 120lb:159
Weight 125lb:165
Weight 150lb:198
Weight 175lb:231
Weight 200lb:264
Weight 250lb:330
Weight 300lb:396
Calories Burned in 1 hour 15 mins
Weight 100lb:220
Weight 120lb:264
Weight 125lb:275
Weight 150lb:330
Weight 175lb:385
Weight 200lb:441
Weight 250lb:551
Weight 300lb:661
Calories Burned in 1 hour 30 mins
Weight 100lb:264
Weight 120lb:317
Weight 125lb:330
Weight 150lb:396
Weight 175lb:463
Weight 200lb:529
Weight 250lb:661
Weight 300lb:793
Calories Burned in 2 hours
Weight 100lb:352
Weight 120lb:423
Weight 125lb:441
Weight 150lb:529
Weight 175lb:617
Weight 200lb:705
Weight 250lb:881
Weight 300lb:1057