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How Many Steps are in a Marathon?

Running or Walking a marathon is no easy feat that takes weeks upon weeks of intense training to complete. As runners or walkers in the present decade, we can’t help but live by numbers and data. Every device we have tracks us in some way, shape, or form. Step count is definitely a trackable metric high on many people’s priority lists as a daily goal. Many walkers and runners that track steps will eventually find themselves asking this question:

How many steps are in a marathon?

There are on average 54,182 walking steps in a marathon when averaging all sexes and heights. There are on average 39,732 running steps in a marathon when averaging both sexes and heights running at a pace between 9 and 10 minutes per mile.

Sex and height are two factors that affect stride length

A person’s height and his running style are the main factors in walking and running that determine their stride. Because of these factors, stride rates vary from person to person and among sexes.

The taller a person is the longer their stride length is so they can cover more distance with each step/stride, especially when walking. Individuals that aren’t as tall will have a shorter stride length so it takes them more steps to cover the same distance as a taller person when walking.

When you consider stride length when running in both men and women there aren’t significant increases or decreases in stride length according to ACSM’s Health & Fitness Journal: ONE-MILE STEP COUNT AT WALKING AND RUNNING SPEEDS.

Average stride length differs for men and women when walking

The average stride length for a female is 26.4 inches while the average stride length for a male is 30 inches.

Every 7 strides a male completes, a female has to complete 8 strides to cover the same distance.

How Many Steps Are in a 42K - Marathon 26.2 miles

 

How Many Steps in a Marathon While Running

 

Runners can expect to complete a Marathon in about 39,733 steps on average with the fastest runners completing 28,558 steps and the slower runners completing 52,321 steps.

How Many Steps in a Marathon While Walking

Women can walk a Marathon in about 54,182 steps on average with the fastest walkers at 46,243 steps and the slower walkers at 62,120 steps.

Men can walk a Marathon in about 52,950 steps on average with the fastest walkers at 44,645 steps and the slower walkers at 61,256 steps.

The walking step counts vary by almost 16,000 steps because the further the distance the larger the change is amplified which skews and moves the data on both ends.

How Many Steps Are in a 21K - Half Marthon 13.1 miles

How Many Steps in a Half Marathon While Running

Runners can expect to complete a Half Marathon in about 20,220 steps on average with the fastest runners completing 14,279 steps and the slower runners completing 26,161 steps.

How Many Steps in a Half Marathon While Walking

Women can walk a Half Marathon in about 27,091 steps on average with the fastest walkers at 23,122 steps and the slower walkers at 31,060 steps.

Men can walk a Half Marathon in about 26,475 steps on average with the fastest walkers at 22,322 steps and the slower walkers at 30,628 steps.

How Many Steps Are in a 10K - 6.2 miles

How Many Steps in a 10K While Running

Runners can expect to complete a 10K in about 9,555 steps on average with the fastest runners completing 6,785 steps and the slower runners completing 12,381 steps.

How Many Steps in a 10K While Walking

Women can walk a 10K in about 12,822 steps on average with the fastest walkers at 10,943 steps and the slower walkers at 14,700 steps.

Men can walk a 10K in about 12,530 steps on average with the fastest walkers at 10,565 steps and the slower walkers at 14,496 steps.

How Many Steps Are in a 5K - 3.1 milesHow Many Steps in a 5K While Running

Runners can expect to complete a 5K in about 4,778 steps on average with the fastest runners completing 3,379 steps and the slower runners completing 6,191 steps.

How Many Steps in a 5K While Walking

Women can walk a 5K in about 6,411 steps on average with the fastest walkers at 5,472 steps and the slower walkers at 7,350 steps.

Men can walk a 5K in about 6,265 steps on average with the fastest walkers at 5,282 steps and the slower walkers at 7,248 steps.

Women’s average step count for all heights based on walking paces between 14 and 20 minutes per mile

Women’s average Step Count for all heights and paces was between 1,765 and 2,371 steps depending on how fast they walked.
Women’s average step count for all heights walking at a pace of:
  • 14 minutes per mile was between 1,765 and 1,991 steps
  • 15 minutes per mile was between 1,828 and 2,054 steps
  • 16 minutes per mile was between 1,892 and 2,117 steps
  • 17 minutes per mile was between 1,955 and 2,181 steps
  • 18 minutes per mile was between 2,019 and 2,244 steps
  • 19 minutes per mile was between 2,082 and 2,308 steps
  • 20 minutes per mile was between 2,145 and 2,371 steps

Men’s average step count for all heights based on walking paces between 14 and 20 minutes per mile

Men’s average Step Count for all heights and paces was between 1,704 and 2,338 steps depending on how fast they walked.
Men’s average step count for all heights walking at a pace of:
  • 14 minutes per mile was between 1,704 and 1,958 steps
  • 15 minutes per mile was between 1,767 and 2,021 steps
  • 16 minutes per mile was between 1,831 and 2,084 steps
  • 17 minutes per mile was between 1,894 and 2,148 steps
  • 18 minutes per mile was between 1,957 and 2,211 steps
  • 19 minutes per mile was between 2,021 and 2,275 steps
  • 20 minutes per mile was between 2,084 and 2,338 steps
How Many Steps Are In A Marathon

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A Higher Step Count isn’t always indicative of being more healthy

Trying to get a step count of at least 10,000 daily steps is a great goal to accomplish. However, individuals that have a higher intensity workout with fewer steps (if you’re running your stepping fewer times to cover the same distance) very well might be in better shape than individuals with a low-intensity high step volume count.

Steps while walking 1 mile based on height (women)

Columns below indicate the number of steps per 1 mile walked and the pace in minutes per mile (14,16,18,20).
Height14161820
5 feet1,9912,1172,2442,371
5 feet 1 inch1,9772,1032,2302,357
5 feet 2 inches1,9622,0892,2162,343
5 feet 3 inches1,9482,0752,2022,329
5 feet 4 inches1,9342,0612,1882,315
5 feet 5 inches1,9202,0472,1742,301
5 feet 6 inches1,9062,0332,1602,286
5 feet 7 inches1,8922,0192,1462,272
5 feet 8 inches1,8782,0052,1312,258
5 feet 9 inches1,8641,9912,1172,244
5 feet 10 inches1,8501,9762,1032,230
5 feet 11 inches1,8361,9622,0892,216
6 feet1,8211,9482,0752,202
6 feet 1 inch1,8071,9342,0612,188
6 feet 2 inches1,7931,9202,0472,174
6 feet 3 inches1,7791,9062,0332,160
6 feet 4 inches1,7651,8922,0192,145

Steps while walking 1 mile based on height (men)

Columns below indicate the number of steps per 1 mile walked and the pace in minutes per mile (14,16,18,20).
Height14151617181920
5 feet1,9582,0212,0842,1482,2112,2752,338
5 feet 1 inch1,9442,0072,0702,1342,1972,2612,324
5 feet 2 inches1,9291,9932,0562,1202,1832,2462,310
5 feet 3 inches1,9151,9792,0422,1062,1692,2322,296
5 feet 4 inches1,9011,9652,0282,0912,1552,2182,282
5 feet 5 inches1,8871,9512,0142,0772,1412,2042,268
5 feet 6 inches1,8731,9362,0002,0632,1272,1902,253
5 feet 7 inches1,8591,9221,9862,0492,1132,1762,239
5 feet 8 inches1,8451,9081,9722,0352,0982,1622,225
5 feet 9 inches1,8311,8941,9582,0212,0842,1482,211
5 feet 10 inches1,8171,8801,9432,0072,0702,1342,197
5 feet 11 inches1,8031,8661,9291,9932,0562,1202,183
6 feet1,7881,8521,9151,9792,0422,1052,169
6 feet 1 inch1,7741,8381,9011,9652,0282,0912,155
6 feet 2 inches1,7601,8241,8871,9502,0142,0772,141
6 feet 3 inches1,7461,8101,8731,9362,0002,0632,127
6 feet 4 inches1,7321,7951,8591,9221,9862,0492,112
6 feet 5 inches1,7181,7811,8451,9081,9722,0352,098
6 feet 6 inches1,7041,7671,8311,8941,9572,0212,084

Steps while running 1 mile based on height (both men and women)

Columns below indicate the number of steps per 1 mile ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Height6789101112
5 feet1,2791,2791,4231,5661,7101,8541,997
5 feet 1 inch1,2661,2661,4091,5531,6971,8401,984
5 feet 2 inches1,2521,2521,3961,5391,6831,8271,970
5 feet 3 inches1,2391,2391,3821,5261,6701,8131,957
5 feet 4 inches1,2251,2251,3691,5121,6561,8001,943
5 feet 5 inches1,2121,2121,3551,4991,6431,7861,930
5 feet 6 inches1,1981,1981,3421,4851,6291,7731,916
5 feet 7 inches1,1851,1851,3281,4721,6161,7591,903
5 feet 8 inches1,1711,1711,3151,4581,6021,7461,889
5 feet 9 inches1,1581,1581,3011,4451,5891,7321,876
5 feet 10 inches1,1441,1441,2881,4311,5751,7191,862
5 feet 11 inches1,1311,1311,2741,4181,5621,7051,849
6 feet1,1171,1171,2611,4041,5481,6921,835
6 feet 1 inch1,1041,1041,2471,3911,5351,6781,822
6 feet 2 inches1,0901,0901,2341,3771,5211,6651,808
6 feet 3 inches1,0771,0771,2201,3641,5081,6511,795
6 feet 4 inches1,0631,0631,2071,3501,4941,6381,781
6 feet 5 inches1,0501,0501,1931,3371,4811,6241,768
6 feet 6 inches1,0361,0361,1801,3231,4671,6111,754

Women’s walking steps per height and distance

All of the datasets below were derived from the formulas presented in ACSM’s Health & Fitness Journal: ONE-MILE STEP COUNT AT WALKING AND RUNNING SPEEDS. ACSM produced a study based on 1 mile worth of data. The data assumes that the following steps per distance below are approximations and should be calculated using your own person stride/step tracking device. The data assumes that if the walker/runner followed a consistent pace they would achieve the following steps per distance.


Women with a height of 5 feet (60 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the in minutes pace per mile (14, 16, 18, 20).
Distance14161820
1K1,2371,3161,3941,473
1 mile1,9912,1172,2442,371
2 mile3,9814,2354,4884,742
5K (3.1 mi)6,1716,5646,9577,350
4 mile7,9628,4708,9779,484
5 mile9,95310,58711,22111,855
10K (6.2 mi)12,34213,12813,91414,700
15K (9.3 mi)18,51319,69220,87122,050
Half Marathon - 21.1K (13.1 mi)26,07727,73829,39931,060
Marathon - 42.2K (26.2 mi)52,15455,47658,79862,120
Ultra Marathon - 50K (31 mi)61,70965,63969,57073,501
Ultra Marathon - 100K (62.1 mi)123,616131,491139,365147,002

Women with a height of 5 feet 1 inch (61 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,2281,3071,3861,465
1 mile1,9772,1032,2302,357
2 mile3,9534,2074,4604,714
5K (3.1 mi)6,1276,5206,9137,306
4 mile7,9068,4138,9209,428
5 mile9,88310,51711,15111,785
10K (6.2 mi)12,25413,04013,82714,613
15K (9.3 mi)18,38119,56120,74021,919
Half Marathon - 21.1K (13.1 mi)25,89227,55329,21430,875
Marathon - 42.2K (26.2 mi)51,78455,10658,42961,751
Ultra Marathon - 50K (31 mi)61,27265,20269,13373,064
Ultra Marathon - 100K (62.1 mi)122,741130,615138,489146,128

Women with a height of 5 feet 2 inches (62 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,2191,2981,3771,456
1 mile1,9622,0892,2162,343
2 mile3,9254,1784,4324,686
5K (3.1 mi)6,0836,4776,8707,263
4 mile7,8508,3578,8649,371
5 mile9,81210,44611,08011,714
10K (6.2 mi)12,16712,95313,73914,525
15K (9.3 mi)18,25019,43020,60921,788
Half Marathon - 21.1K (13.1 mi)25,70727,36929,03030,691
Marathon - 42.2K (26.2 mi)51,41554,73758,05961,381
Ultra Marathon - 50K (31 mi)60,83464,76568,69672,627
Ultra Marathon - 100K (62.1 mi)121,865129,739137,614145,254

Women with a height of 5 feet 3 inches (63 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,2111,2891,3681,447
1 mile1,9482,0752,2022,329
2 mile3,8974,1504,4044,657
5K (3.1 mi)6,0406,4336,8267,219
4 mile7,7938,3008,8089,315
5 mile9,74210,37611,01011,644
10K (6.2 mi)12,07912,86613,65214,438
15K (9.3 mi)18,11919,29820,47821,657
Half Marathon - 21.1K (13.1 mi)25,52327,18428,84530,506
Marathon - 42.2K (26.2 mi)51,04554,36857,69061,012
Ultra Marathon - 50K (31 mi)60,39764,32868,25972,190
Ultra Marathon - 100K (62.1 mi)120,989128,864136,738144,379

Women with a height of 5 feet 4 inches (64 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,2021,2811,3591,438
1 mile1,9342,0612,1882,315
2 mile3,8684,1224,3764,629
5K (3.1 mi)5,9966,3896,7827,175
4 mile7,7378,2448,7519,258
5 mile9,67110,30510,93911,573
10K (6.2 mi)11,99212,77813,56414,351
15K (9.3 mi)17,98819,16720,34721,526
Half Marathon - 21.1K (13.1 mi)25,33826,99928,66030,321
Marathon - 42.2K (26.2 mi)50,67653,99857,32060,643
Ultra Marathon - 50K (31 mi)59,96063,89167,82271,753
Ultra Marathon - 100K (62.1 mi)120,114127,988135,862143,505

Women with a height of 5 feet 5 inches (65 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1931,2721,3511,429
1 mile1,9202,0472,1742,301
2 mile3,8404,0944,3474,601
5K (3.1 mi)5,9526,3456,7387,132
4 mile7,6808,1888,6959,202
5 mile9,60110,23510,86911,503
10K (6.2 mi)11,90512,69113,47714,263
15K (9.3 mi)17,85719,03620,21521,395
Half Marathon - 21.1K (13.1 mi)25,15326,81428,47530,137
Marathon - 42.2K (26.2 mi)50,30753,62956,95160,273
Ultra Marathon - 50K (31 mi)59,52363,45467,38571,316
Ultra Marathon - 100K (62.1 mi)119,238127,112134,987142,631

Women with a height of 5 feet 6 inches (66 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1841,2631,3421,421
1 mile1,9062,0332,1602,286
2 mile3,8124,0664,3194,573
5K (3.1 mi)5,9096,3026,6957,088
4 mile7,6248,1318,6389,146
5 mile9,53010,16410,79811,432
10K (6.2 mi)11,81712,60313,39014,176
15K (9.3 mi)17,72618,90520,08421,264
Half Marathon - 21.1K (13.1 mi)24,96926,63028,29129,952
Marathon - 42.2K (26.2 mi)49,93753,25956,58259,904
Ultra Marathon - 50K (31 mi)59,08663,01766,94870,878
Ultra Marathon - 100K (62.1 mi)118,363126,237134,111141,757

Women with a height of 5 feet 7 inches (67 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1761,2541,3331,412
1 mile1,8922,0192,1462,272
2 mile3,7844,0374,2914,545
5K (3.1 mi)5,8656,2586,6517,044
4 mile7,5688,0758,5829,089
5 mile9,46010,09410,72811,362
10K (6.2 mi)11,73012,51613,30214,088
15K (9.3 mi)17,59518,77419,95321,132
Half Marathon - 21.1K (13.1 mi)24,78426,44528,10629,767
Marathon - 42.2K (26.2 mi)49,56852,89056,21259,534
Ultra Marathon - 50K (31 mi)58,64962,58066,51170,441
Ultra Marathon - 100K (62.1 mi)117,487125,361133,236140,883

Women with a height of 5 feet 8 inches (68 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1671,2461,3241,403
1 mile1,8782,0052,1312,258
2 mile3,7564,0094,2634,516
5K (3.1 mi)5,8216,2146,6077,000
4 mile7,5118,0188,5269,033
5 mile9,38910,02310,65711,291
10K (6.2 mi)11,64212,42913,21514,001
15K (9.3 mi)17,46418,64319,82221,001
Half Marathon - 21.1K (13.1 mi)24,59926,26027,92129,582
Marathon - 42.2K (26.2 mi)49,19852,52155,84359,165
Ultra Marathon - 50K (31 mi)58,21262,14366,07370,004
Ultra Marathon - 100K (62.1 mi)116,611124,486132,360140,008

Women with a height of 5 feet 9 inches (69 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1581,2371,3161,394
1 mile1,8641,9912,1172,244
2 mile3,7273,9814,2354,488
5K (3.1 mi)5,7776,1716,5646,957
4 mile7,4557,9628,4698,976
5 mile9,3199,95310,58711,221
10K (6.2 mi)11,55512,34113,12713,913
15K (9.3 mi)17,33218,51219,69120,870
Half Marathon - 21.1K (13.1 mi)24,41426,07627,73729,398
Marathon - 42.2K (26.2 mi)48,82952,15155,47358,795
Ultra Marathon - 50K (31 mi)57,77561,70665,63669,567
Ultra Marathon - 100K (62.1 mi)115,736123,610131,484139,134

Women with a height of 5 feet 10 inches (70 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1491,2281,3071,386
1 mile1,8501,9762,1032,230
2 mile3,6993,9534,2064,460
5K (3.1 mi)5,7346,1276,5206,913
4 mile7,3987,9068,4138,920
5 mile9,2489,88210,51611,150
10K (6.2 mi)11,46812,25413,04013,826
15K (9.3 mi)17,20118,38119,56020,739
Half Marathon - 21.1K (13.1 mi)24,23025,89127,55229,213
Marathon - 42.2K (26.2 mi)48,46051,78255,10458,426
Ultra Marathon - 50K (31 mi)57,33861,26865,19969,130
Ultra Marathon - 100K (62.1 mi)114,860122,734130,609138,260

Women with a height of 5 feet 11 inches (71 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1411,2191,2981,377
1 mile1,8361,9622,0892,216
2 mile3,6713,9254,1784,432
5K (3.1 mi)5,6906,0836,4766,869
4 mile7,3427,8498,3568,864
5 mile9,1789,81210,44611,080
10K (6.2 mi)11,38012,16612,95213,739
15K (9.3 mi)17,07018,24919,42920,608
Half Marathon - 21.1K (13.1 mi)24,04525,70627,36729,028
Marathon - 42.2K (26.2 mi)48,09051,41254,73458,057
Ultra Marathon - 50K (31 mi)56,90160,83164,76268,693
Ultra Marathon - 100K (62.1 mi)113,985121,859129,733137,386

Women with a height of 6 feet (72 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1321,2111,2891,368
1 mile1,8211,9482,0752,202
2 mile3,6433,8964,1504,404
5K (3.1 mi)5,6466,0396,4336,826
4 mile7,2867,7938,3008,807
5 mile9,1079,74110,37511,009
10K (6.2 mi)11,29312,07912,86513,651
15K (9.3 mi)16,93918,11819,29820,477
Half Marathon - 21.1K (13.1 mi)23,86025,52127,18328,844
Marathon - 42.2K (26.2 mi)47,72151,04354,36557,687
Ultra Marathon - 50K (31 mi)56,46360,39464,32568,256
Ultra Marathon - 100K (62.1 mi)113,109120,983128,858136,512

Women with a height of 6 feet 1 inch (73 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1231,2021,2811,359
1 mile1,8071,9342,0612,188
2 mile3,6153,8684,1224,375
5K (3.1 mi)5,6035,9966,3896,782
4 mile7,2297,7368,2448,751
5 mile9,0379,67110,30510,939
10K (6.2 mi)11,20511,99112,77813,564
15K (9.3 mi)16,80817,98719,16620,346
Half Marathon - 21.1K (13.1 mi)23,67625,33726,99828,659
Marathon - 42.2K (26.2 mi)47,35150,67353,99657,318
Ultra Marathon - 50K (31 mi)56,02659,95763,88867,819
Ultra Marathon - 100K (62.1 mi)112,233120,108127,982135,637

Women with a height of 6 feet 2 inches (74 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1141,1931,2721,351
1 mile1,7931,9202,0472,174
2 mile3,5863,8404,0944,347
5K (3.1 mi)5,5595,9526,3456,738
4 mile7,1737,6808,1878,694
5 mile8,9669,60010,23410,868
10K (6.2 mi)11,11811,90412,69013,476
15K (9.3 mi)16,67717,85619,03520,214
Half Marathon - 21.1K (13.1 mi)23,49125,15226,81328,474
Marathon - 42.2K (26.2 mi)46,98250,30453,62656,948
Ultra Marathon - 50K (31 mi)55,58959,52063,45167,382
Ultra Marathon - 100K (62.1 mi)111,358119,232127,106134,763

Women with a height of 6 feet 3 inches (75 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1051,1841,2631,342
1 mile1,7791,9062,0332,160
2 mile3,5583,8124,0654,319
5K (3.1 mi)5,5155,9086,3016,694
4 mile7,1167,6248,1318,638
5 mile8,8969,53010,16410,798
10K (6.2 mi)11,03011,81712,60313,389
15K (9.3 mi)16,54617,72518,90420,083
Half Marathon - 21.1K (13.1 mi)23,30624,96726,62828,289
Marathon - 42.2K (26.2 mi)46,61249,93553,25756,579
Ultra Marathon - 50K (31 mi)55,15259,08363,01466,945
Ultra Marathon - 100K (62.1 mi)110,482118,356126,231133,889

Women with a height of 6 feet 4 inches (76 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,0971,1761,2541,333
1 mile1,7651,8922,0192,145
2 mile3,5303,7844,0374,291
5K (3.1 mi)5,4725,8656,2586,651
4 mile7,0607,5678,0748,582
5 mile8,8259,45910,09310,727
10K (6.2 mi)10,94311,72912,51513,301
15K (9.3 mi)16,41517,59418,77319,952
Half Marathon - 21.1K (13.1 mi)23,12224,78326,44428,105
Marathon - 42.2K (26.2 mi)46,24349,56552,88756,209
Ultra Marathon - 50K (31 mi)54,71558,64662,57766,507
Ultra Marathon - 100K (62.1 mi)109,607117,481125,355133,015

Men’s walking steps per height and distance

All of the datasets below were derived from the formulas presented in ACSM’s Health & Fitness Journal: ONE-MILE STEP COUNT AT WALKING AND RUNNING SPEEDS. ACSM produced a study based on 1 mile worth of data. The data assumes that the following steps per distance below are approximations and should be calculated using your own person stride/step tracking device. The data assumes that if the walker/runner followed a consistent pace they would achieve the following steps per distance.

Men with a height of 5 feet (60 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,2161,2951,3741,453
1 mile1,9582,0842,2112,338
2 mile3,9154,1694,4224,676
5K (3.1 mi)6,0696,4626,8557,248
4 mile7,8308,3388,8459,352
5 mile9,78810,42211,05611,690
10K (6.2 mi)12,13712,92313,70914,496
15K (9.3 mi)18,20619,38520,56421,743
Half Marathon - 21.1K (13.1 mi)25,64527,30628,96730,628
Marathon - 42.2K (26.2 mi)51,28954,61157,93361,256
Ultra Marathon - 50K (31 mi)60,68664,61668,54772,478
Ultra Marathon - 100K (62.1 mi)121,567129,441137,316145,190

Men with a height of 5 feet 1 inch (61 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,2081,2861,3651,444
1 mile1,9442,0702,1972,324
2 mile3,8874,1414,3944,648
5K (3.1 mi)6,0256,4186,8117,204
4 mile7,7748,2818,7889,296
5 mile9,71810,35210,98611,620
10K (6.2 mi)12,05012,83613,62214,408
15K (9.3 mi)18,07519,25420,43321,612
Half Marathon - 21.1K (13.1 mi)25,46027,12128,78230,443
Marathon - 42.2K (26.2 mi)50,92054,24257,56460,886
Ultra Marathon - 50K (31 mi)60,24964,17968,11072,041
Ultra Marathon - 100K (62.1 mi)120,691128,566136,440144,314

Men with a height of 5 feet 2 inches (62 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1991,2781,3561,435
1 mile1929205621832310
2 mile3,8594,1124,3664,620
5K (3.1 mi)5,9816,3746,7677,160
4 mile7,7188,2258,7329,239
5 mile9,64710,28110,91511,549
10K (6.2 mi)11,96212,74813,53514,321
15K (9.3 mi)17,94319,12320,30221,481
Half Marathon - 21.1K (13.1 mi)25,27526,93628,59730,258
Marathon - 42.2K (26.2 mi)50,55053,87257,19560,517
Ultra Marathon - 50K (31 mi)59,81163,74267,67371,604
Ultra Marathon - 100K (62.1 mi)119,816127,690135,564143,439

Men with a height of 5 feet 3 inches (63 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1901,2691,3481,426
1 mile1,9152,0422,1692,296
2 mile3,8314,0844,3384,591
5K (3.1 mi)5,9376,3316,7247,117
4 mile7,6618,1688,6769,183
5 mile9,57710,21110,84511,479
10K (6.2 mi)11,87512,66113,44714,233
15K (9.3 mi)17,81218,99220,17121,350
Half Marathon - 21.1K (13.1 mi)25,09026,75228,41330,074
Marathon - 42.2K (26.2 mi)50,18153,50356,82560,147
Ultra Marathon - 50K (31 mi)59,37463,30567,23671,167
Ultra Marathon - 100K (62.1 mi)118,940126,814134,689142,563

Men with a height of 5 feet 4 inches (64 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1811,2601,3391,418
1 mile1,9012,0282,1552,282
2 mile3,8024,0564,3104,563
5K (3.1 mi)5,8946,2876,6807,073
4 mile7,6058,1128,6199,126
5 mile9,50610,14010,77411,408
10K (6.2 mi)11,78712,57413,36014,146
15K (9.3 mi)17,68118,86020,04021,219
Half Marathon - 21.1K (13.1 mi)24,90626,56728,22829,889
Marathon - 42.2K (26.2 mi)49,81153,13456,45659,778
Ultra Marathon - 50K (31 mi)58,93762,86866,79970,730
Ultra Marathon - 100K (62.1 mi)118,065125,939133,813141,687

Men with a height of 5 feet 5 inches (65 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1731,2511,3301,409
1 mile1,8872,0142,1412,268
2 mile3,7744,0284,2814,535
5K (3.1 mi)5,8506,2436,6367,029
4 mile7,5488,0568,5639,070
5 mile9,43610,07010,70411,338
10K (6.2 mi)11,70012,48613,27214,059
15K (9.3 mi)17,55018,72919,90921,088
Half Marathon - 21.1K (13.1 mi)24,72126,38228,04329,704
Marathon - 42.2K (26.2 mi)49,44252,76456,08659,409
Ultra Marathon - 50K (31 mi)58,50062,43166,36270,293
Ultra Marathon - 100K (62.1 mi)117,189125,063132,937140,812

Men with a height of 5 feet 6 inches (66 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1641,2431,3211,400
1 mile1,8732,0002,1272,253
2 mile3,7464,0004,2534,507
5K (3.1 mi)5,8066,1996,5926,986
4 mile7,4927,9998,5069,014
5 mile9,3659,99910,63311,267
10K (6.2 mi)11,61312,39913,18513,971
15K (9.3 mi)17,41918,59819,77720,957
Half Marathon - 21.1K (13.1 mi)24,53626,19727,85829,520
Marathon - 42.2K (26.2 mi)49,07352,39555,71759,039
Ultra Marathon - 50K (31 mi)58,06361,99465,92569,855
Ultra Marathon - 100K (62.1 mi)116,313124,188132,062139,936

Men with a height of 5 feet 7 inches (67 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1551,2341,3131,391
1 mile1,8591,9862,1132,239
2 mile3,7183,9714,2254,479
5K (3.1 mi)5,7636,1566,5496,942
4 mile7,4367,9438,4508,957
5 mile9,2959,92910,56311,197
10K (6.2 mi)11,52512,31113,09813,884
15K (9.3 mi)17,28818,46719,64620,825
Half Marathon - 21.1K (13.1 mi)24,35226,01327,67429,335
Marathon - 42.2K (26.2 mi)48,70352,02555,34858,670
Ultra Marathon - 50K (31 mi)57,62661,55765,48869,418
Ultra Marathon - 100K (62.1 mi)115,438123,312131,186139,061

Men with a height of 5 feet 8 inches (68 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1461,2251,3041,383
1 mile1,8451,9722,0982,225
2 mile3,6903,9434,1974,450
5K (3.1 mi)5,7196,1126,5056,898
4 mile7,3797,8868,3948,901
5 mile9,2249,85810,49211,126
10K (6.2 mi)11,43812,22413,01013,796
15K (9.3 mi)17,15718,33619,51520,694
Half Marathon - 21.1K (13.1 mi)24,16725,82827,48929,150
Marathon - 42.2K (26.2 mi)48,33451,65654,97858,300
Ultra Marathon - 50K (31 mi)57,18961,12065,05068,981
Ultra Marathon - 100K (62.1 mi)114,562122,436130,311138,185

Men with a height of 5 feet 9 inches (69 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1381,2161,2951,374
1 mile1,8311,9582,0842,211
2 mile3,6613,9154,1694,422
5K (3.1 mi)5,6756,0686,4616,854
4 mile7,3237,8308,3378,844
5 mile9,1549,78810,42211,056
10K (6.2 mi)11,35012,13712,92313,709
15K (9.3 mi)17,02618,20519,38420,563
Half Marathon - 21.1K (13.1 mi)23,98225,64327,30428,965
Marathon - 42.2K (26.2 mi)47,96451,28754,60957,931
Ultra Marathon - 50K (31 mi)56,75260,68364,61368,544
Ultra Marathon - 100K (62.1 mi)113,686121,561129,435137,309

Men with a height of 5 feet 10 inches (70 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1291,2081,2861,365
1 mile1,8171,9432,0702,197
2 mile3,6333,8874,1404,394
5K (3.1 mi)5,6316,0256,4186,811
4 mile7,2667,7748,2818,788
5 mile9,0839,71710,35110,985
10K (6.2 mi)11,26312,04912,83513,621
15K (9.3 mi)16,89418,07419,25320,432
Half Marathon - 21.1K (13.1 mi)23,79725,45927,12028,781
Marathon - 42.2K (26.2 mi)47,59550,91754,23957,561
Ultra Marathon - 50K (31 mi)56,31560,24564,17668,107
Ultra Marathon - 100K (62.1 mi)112,811120,685128,559136,434

Men with a height of 5 feet 11 inches (71 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1201,1991,2781,356
1 mile1,8031,9292,0562,183
2 mile3,6053,8594,1124,366
5K (3.1 mi)5,5885,9816,3746,767
4 mile7,2107,7178,2248,732
5 mile9,0139,64710,28110,915
10K (6.2 mi)11,17611,96212,74813,534
15K (9.3 mi)16,76317,94219,12220,301
Half Marathon - 21.1K (13.1 mi)23,61325,27426,93528,596
Marathon - 42.2K (26.2 mi)47,22650,54853,87057,192
Ultra Marathon - 50K (31 mi)55,87859,80863,73967,670
Ultra Marathon - 100K (62.1 mi)111,935119,810127,684135,558

Men with a height of 6 feet (72 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1111,1901,2691,348
1 mile1,7881,9152,0422,169
2 mile3,5773,8304,0844,338
5K (3.1 mi)5,5445,9376,3306,723
4 mile7,1547,6618,1688,675
5 mile8,9429,57610,21010,844
10K (6.2 mi)11,08811,87412,66013,447
15K (9.3 mi)16,63217,81118,99120,170
Half Marathon - 21.1K (13.1 mi)23,42825,08926,75028,411
Marathon - 42.2K (26.2 mi)46,85650,17853,50056,823
Ultra Marathon - 50K (31 mi)55,44059,37163,30267,233
Ultra Marathon - 100K (62.1 mi)111,060118,934126,808134,682

Men with a height of 6 feet 1 inch (73 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,1021,1811,2601,339
1 mile1,7741,9012,0282,155
2 mile3,5493,8024,0564,309
5K (3.1 mi)5,5005,8936,2866,680
4 mile7,0977,6048,1128,619
5 mile8,8729,50610,14010,774
10K (6.2 mi)11,00111,78712,57313,359
15K (9.3 mi)16,50117,68018,85920,039
Half Marathon - 21.1K (13.1 mi)23,24324,90426,56528,227
Marathon - 42.2K (26.2 mi)46,48749,80953,13156,453
Ultra Marathon - 50K (31 mi)55,00358,93462,86566,796
Ultra Marathon - 100K (62.1 mi)110,184118,058125,933133,807

Men with a height of 6 feet 2 inches (74 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,0941,1731,2511,330
1 mile1,7601,8872,0142,141
2 mile3,5203,7744,0284,281
5K (3.1 mi)5,4575,8506,2436,636
4 mile7,0417,5488,0558,562
5 mile8,8019,43510,06910,703
10K (6.2 mi)10,91311,69912,48613,272
15K (9.3 mi)16,37017,54918,72819,908
Half Marathon - 21.1K (13.1 mi)23,05924,72026,38128,042
Marathon - 42.2K (26.2 mi)46,11749,43952,76256,084
Ultra Marathon - 50K (31 mi)54,56658,49762,42866,359
Ultra Marathon - 100K (62.1 mi)109,308117,183125,057132,931

Men with a height of 6 feet 3 inches (75 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,0851,1641,2431,321
1 mile1,7461,8732,0002,127
2 mile3,4923,7463,9994,253
5K (3.1 mi)5,4135,8066,1996,592
4 mile6,9847,4927,9998,506
5 mile8,7319,3659,99910,633
10K (6.2 mi)10,82611,61212,39813,184
15K (9.3 mi)16,23917,41818,59719,776
Half Marathon - 21.1K (13.1 mi)22,87424,53526,19627,857
Marathon - 42.2K (26.2 mi)45,74849,07052,39255,714
Ultra Marathon - 50K (31 mi)54,12958,06061,99165,922
Ultra Marathon - 100K (62.1 mi)108,433116,307124,181132,056

Men with a height of 6 feet 4 inches (76 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,0761,1551,2341,313
1 mile1,7321,8591,9862,112
2 mile3,4643,7183,9714,225
5K (3.1 mi)5,3695,7626,1556,548
4 mile6,9287,4357,9428,450
5 mile8,6609,2949,92810,562
10K (6.2 mi)10,73811,52512,31113,097
15K (9.3 mi)16,10817,28718,46619,645
Half Marathon - 21.1K (13.1 mi)22,68924,35026,01127,672
Marathon - 42.2K (26.2 mi)45,37848,70152,02355,345
Ultra Marathon - 50K (31 mi)53,69257,62361,55465,484
Ultra Marathon - 100K (62.1 mi)107,557115,431123,306131,180

Men with a height of 6 feet 5 inches (77 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,0671,1461,2251,304
1 mile1,7181,8451,9722,098
2 mile3,4363,6893,9434,197
5K (3.1 mi)5,3255,7196,1126,505
4 mile6,8727,3797,8868,393
5 mile8,5909,2249,85810,492
10K (6.2 mi)10,65111,43712,22313,009
15K (9.3 mi)15,97617,15618,33519,514
Half Marathon - 21.1K (13.1 mi)22,50424,16625,82727,488
Marathon - 42.2K (26.2 mi)45,00948,33151,65354,975
Ultra Marathon - 50K (31 mi)53,25557,18661,11765,047
Ultra Marathon - 100K (62.1 mi)106,682114,556122,430130,304

Men with a height of 6 feet 6 inches (78 inches) - Walking Steps Per Distance

Columns below indicate the distance walked and the pace in minutes per mile (14, 16, 18, 20).
Distance14161820
1K1,0591,1371,2161,295
1 mile1,7041,8311,9572,084
2 mile3,4083,6613,9154,168
5K (3.1 mi)5,2825,6756,0686,461
4 mile6,8157,3227,8308,337
5 mile8,5199,1539,78710,421
10K (6.2 mi)10,56411,35012,13612,922
15K (9.3 mi)15,84517,02518,20419,383
Half Marathon - 21.1K (13.1 mi)22,32023,98125,64227,303
Marathon - 42.2K (26.2 mi)44,64047,96251,28454,606
Ultra Marathon - 50K (31 mi)52,81856,74960,67964,610
Ultra Marathon - 100K (62.1 mi)105,806113,680121,555129,429

 

Both Men and Women running steps per height and distance

All of the datasets below were derived from the formulas presented in ACSM’s Health & Fitness Journal: ONE-MILE STEP COUNT AT WALKING AND RUNNING SPEEDS. ACSM produced a study based on 1 mile worth of data. The data assumes that the following steps per distance below are approximations and should be calculated using your own person stride/step tracking device. The data assumes that if the walker/runner followed a consistent pace they would achieve the following steps per distance.


Runner's with a height of 5 feet (60 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12). 
Distance6789101112
1K7957958849731,0631,1521,241
1 mile1,2791,2791,4231,5661,7101,8541,997
2 mile2,5582,5582,8463,1323,4203,7083,994
5K (3.1 mi)3,9653,9654,4114,8555,3015,7476,191
4 mile5,1165,1165,6926,2646,8407,4167,988
5 mile6,3956,3957,1157,8308,5509,2709,985
10K (6.2 mi)7,9307,9308,8239,70910,60211,49512,381
15K (9.3 mi)11,89511,89513,23414,56415,90317,24218,572
Half Marathon - 21.1K (13.1 mi)16,75516,75518,64120,51522,40124,28726,161
Marathon - 42.2K (26.2 mi)33,51033,51037,28341,02944,80248,57552,321
Ultra Marathon - 50K (31 mi)39,64939,64944,11348,54653,01057,47461,907
Ultra Marathon - 100K (62.1 mi)79,42679,42688,36897,249106,191115,133124,014

Runner's with a height of 5 feet 1 inch (61 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K7877878769651,0541,1431,233
1 mile1,2661,2661,4091,5531,6971,8401,984
2 mile2,5322,5322,8183,1063,3943,6803,968
5K (3.1 mi)3,9253,9254,3684,8145,2615,7046,150
4 mile5,0645,0645,6366,2126,7887,3607,936
5 mile6,3306,3307,0457,7658,4859,2009,920
10K (6.2 mi)7,8497,8498,7369,62910,52111,40812,301
15K (9.3 mi)11,77411,77413,10414,44315,78217,11218,451
Half Marathon - 21.1K (13.1 mi)16,58516,58518,45820,34422,23124,10425,990
Marathon - 42.2K (26.2 mi)33,16933,16936,91640,68944,46148,20851,981
Ultra Marathon - 50K (31 mi)39,24639,24643,67948,14352,60757,04061,504
Ultra Marathon - 100K (62.1 mi)78,61978,61987,49996,441105,384114,264123,206

Runner's with a height of 5 feet 2 inches (62 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K7787788679561,0461,1351,224
1 mile1,2521,2521,3961,5391,6831,8271,970
2 mile2,5042,5042,7923,0783,3663,6543,940
5K (3.1 mi)3,8813,8814,3284,7715,2175,6646,107
4 mile5,0085,0085,5846,1566,7327,3087,880
5 mile6,2606,2606,9807,6958,4159,1359,850
10K (6.2 mi)7,7627,7628,6559,54210,43511,32712,214
15K (9.3 mi)11,64411,64412,98314,31315,65216,99118,321
Half Marathon - 21.1K (13.1 mi)16,40116,40118,28820,16122,04723,93425,807
Marathon - 42.2K (26.2 mi)32,80232,80236,57540,32244,09547,86751,614
Ultra Marathon - 50K (31 mi)38,81238,81243,27647,70952,17356,63761,070
Ultra Marathon - 100K (62.1 mi)77,74977,74986,69295,572104,514113,457122,337

Runner's with a height of 5 feet 3 inches (63 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K7707708599481,0381,1271,216
1 mile1,2391,2391,3821,5261,6701,8131,957
2 mile2,4782,4782,7643,0523,3403,6263,914
5K (3.1 mi)3,8413,8414,2844,7315,1775,6206,067
4 mile4,9564,9565,5286,1046,6807,2527,828
5 mile6,1956,1956,9107,6308,3509,0659,785
10K (6.2 mi)7,6827,6828,5689,46110,35411,24112,133
15K (9.3 mi)11,52311,52312,85314,19215,53116,86118,200
Half Marathon - 21.1K (13.1 mi)16,23116,23118,10419,99121,87723,75025,637
Marathon - 42.2K (26.2 mi)32,46232,46236,20839,98143,75447,50151,273
Ultra Marathon - 50K (31 mi)38,40938,40942,84247,30651,77056,20360,667
Ultra Marathon - 100K (62.1 mi)76,94276,94285,82294,765103,707112,587121,530

Runner's with a height of 5 feet 4 inches (64 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K7617618519401,0291,1181,207
1 mile1,2251,2251,3691,5121,6561,8001,943
2 mile2,4502,4502,7383,0243,3123,6003,886
5K (3.1 mi)3,7983,7984,2444,6875,1345,5806,023
4 mile4,9004,9005,4766,0486,6247,2007,772
5 mile6,1256,1256,8457,5608,2809,0009,715
10K (6.2 mi)7,5957,5958,4889,37410,26711,16012,047
15K (9.3 mi)11,39311,39312,73214,06215,40116,74018,070
Half Marathon - 21.1K (13.1 mi)16,04816,04817,93419,80721,69423,58025,453
Marathon - 42.2K (26.2 mi)32,09532,09535,86839,61443,38747,16050,907
Ultra Marathon - 50K (31 mi)37,97537,97542,43946,87251,33655,80060,233
Ultra Marathon - 100K (62.1 mi)76,07376,07385,01593,895102,838111,780120,660

Runner's with a height of 5 feet 5 inches (65 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K7537538429311,0211,1101,199
1 mile1,2121,2121,3551,4991,6431,7861,930
2 mile2,4242,4242,7102,9983,2863,5723,860
5K (3.1 mi)3,7573,7574,2014,6475,0935,5375,983
4 mile4,8484,8485,4205,9966,5727,1447,720
5 mile6,0606,0606,7757,4958,2158,9309,650
10K (6.2 mi)7,5147,5148,4019,29410,18711,07311,966
15K (9.3 mi)11,27211,27212,60213,94115,28016,61017,949
Half Marathon - 21.1K (13.1 mi)15,87715,87717,75119,63721,52323,39725,283
Marathon - 42.2K (26.2 mi)31,75431,75435,50139,27443,04746,79350,566
Ultra Marathon - 50K (31 mi)37,57237,57242,00546,46950,93355,36659,830
Ultra Marathon - 100K (62.1 mi)75,26575,26584,14693,088102,030110,911119,853

Runner's with a height of 5 feet 6 inches (66 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K7447448349231,0121,1021,191
1 mile1,1981,1981,3421,4851,6291,7731,916
2 mile2,3962,3962,6842,9703,2583,5463,832
5K (3.1 mi)3,7143,7144,1604,6045,0505,4965,940
4 mile4,7924,7925,3685,9406,5167,0927,664
5 mile5,9905,9906,7107,4258,1458,8659,580
10K (6.2 mi)7,4287,4288,3209,20710,10010,99311,879
15K (9.3 mi)11,14111,14112,48113,81115,15016,48917,819
Half Marathon - 21.1K (13.1 mi)15,69415,69417,58019,45421,34023,22625,100
Marathon - 42.2K (26.2 mi)31,38831,38835,16038,90742,68046,45350,199
Ultra Marathon - 50K (31 mi)37,13837,13841,60246,03550,49954,96359,396
Ultra Marathon - 100K (62.1 mi)74,39674,39683,33892,219101,161110,103118,984

Runner's with a height of 5 feet 7 inches (67 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K7367368259151,0041,0931,182
1 mile1,1851,1851,3281,4721,6161,7591,903
2 mile2,3702,3702,6562,9443,2323,5183,806
5K (3.1 mi)3,6743,6744,1174,5635,0105,4535,899
4 mile4,7404,7405,3125,8886,4647,0367,612
5 mile5,9255,9256,6407,3608,0808,7959,515
10K (6.2 mi)7,3477,3478,2349,12610,01910,90611,799
15K (9.3 mi)11,02111,02112,35013,69015,02916,35917,698
Half Marathon - 21.1K (13.1 mi)15,52415,52417,39719,28321,17023,04324,929
Marathon - 42.2K (26.2 mi)31,04731,04734,79438,56642,33946,08649,859
Ultra Marathon - 50K (31 mi)36,73536,73541,16845,63250,09654,52958,993
Ultra Marathon - 100K (62.1 mi)73,58973,58982,46991,411100,354109,234118,176

Runner's with a height of 5 feet 8 inches (68 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K7287288179069951,0851,174
1 mile1,1711,1711,3151,4581,6021,7461,889
2 mile2,3422,3422,6302,9163,2043,4923,778
5K (3.1 mi)3,6303,6304,0774,5204,9665,4135,856
4 mile4,6844,6845,2605,8326,4086,9847,556
5 mile5,8555,8556,5757,2908,0108,7309,445
10K (6.2 mi)7,2607,2608,1539,0409,93210,82511,712
15K (9.3 mi)10,89010,89012,23013,55914,89916,23817,568
Half Marathon - 21.1K (13.1 mi)15,34015,34017,22719,10020,98622,87324,746
Marathon - 42.2K (26.2 mi)30,68030,68034,45338,20041,97245,74549,492
Ultra Marathon - 50K (31 mi)36,30136,30140,76545,19849,66254,12658,559
Ultra Marathon - 100K (62.1 mi)72,71972,71981,66290,54299,484108,427117,307

Runner's with a height of 5 feet 9 inches (69 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K7207208088989871,0761,166
1 mile1,1581,1581,3011,4451,5891,7321,876
2 mile2,3162,3162,6022,8903,1783,4643,752
5K (3.1 mi)3,5903,5904,0334,4804,9265,3695,816
4 mile4,6324,6325,2045,7806,3566,9287,504
5 mile5,7905,7906,5057,2257,9458,6609,380
10K (6.2 mi)7,1807,1808,0668,9599,85210,73811,631
15K (9.3 mi)10,76910,76912,09913,43914,77816,10817,447
Half Marathon - 21.1K (13.1 mi)15,17015,17017,04318,93020,81622,68924,576
Marathon - 42.2K (26.2 mi)30,34030,34034,08637,85941,63245,37849,151
Ultra Marathon - 50K (31 mi)35,89835,89840,33144,79549,25953,69258,156
Ultra Marathon - 100K (62.1 mi)71,91271,91280,79289,73598,677107,557116,500

Runner's with a height of 5 feet 10 inches (70 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K7117118008899791,0681,157
1 mile1,1441,1441,2881,4311,5751,7191,862
2 mile2,2882,2882,5762,8623,1503,4383,724
5K (3.1 mi)3,5463,5463,9934,4364,8835,3295,772
4 mile4,5764,5765,1525,7246,3006,8767,448
5 mile5,7205,7206,4407,1557,8758,5959,310
10K (6.2 mi)7,0937,0937,9868,8729,76510,65811,544
15K (9.3 mi)10,63910,63911,97813,30814,64815,98717,317
Half Marathon - 21.1K (13.1 mi)14,98614,98616,87318,74620,63322,51924,392
Marathon - 42.2K (26.2 mi)29,97329,97333,74637,49241,26545,03848,784
Ultra Marathon - 50K (31 mi)35,46435,46439,92844,36148,82553,28957,722
Ultra Marathon - 100K (62.1 mi)71,04271,04279,98588,86597,808106,750115,630

Runner's with a height of 5 feet 11 inches (71 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K7037037928819711,0591,149
1 mile1,1311,1311,2741,4181,5621,7051,849
2 mile2,2622,2622,5482,8363,1243,4103,698
5K (3.1 mi)3,5063,5063,9494,3964,8425,2865,732
4 mile4,5244,5245,0965,6726,2486,8207,396
5 mile5,6555,6556,3707,0907,8108,5259,245
10K (6.2 mi)7,0127,0127,8998,7929,68410,57111,464
15K (9.3 mi)10,51810,51811,84813,18714,52715,85717,196
Half Marathon - 21.1K (13.1 mi)14,81614,81616,68918,57620,46222,33624,222
Marathon - 42.2K (26.2 mi)29,63229,63233,37937,15240,92444,67148,444
Ultra Marathon - 50K (31 mi)35,06135,06139,49443,95848,42252,85557,319
Ultra Marathon - 100K (62.1 mi)70,23570,23579,11588,05897,000105,881114,823

Runner's with a height of 6 feet (72 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K6946947848729621,0511,140
1 mile1,1171,1171,2611,4041,5481,6921,835
2 mile2,2342,2342,5222,8083,0963,3843,670
5K (3.1 mi)3,4633,4633,9094,3524,7995,2455,689
4 mile4,4684,4685,0445,6166,1926,7687,340
5 mile5,5855,5856,3057,0207,7408,4609,175
10K (6.2 mi)6,9256,9257,8188,7059,59810,49011,377
15K (9.3 mi)10,38810,38811,72713,05714,39615,73617,066
Half Marathon - 21.1K (13.1 mi)14,63314,63316,51918,39220,27922,16524,039
Marathon - 42.2K (26.2 mi)29,26529,26533,03836,78540,55844,33048,077
Ultra Marathon - 50K (31 mi)34,62734,62739,09143,52447,98852,45256,885
Ultra Marathon - 100K (62.1 mi)69,36669,36678,30887,18896,131105,073113,954

Runner's with a height of 6 feet 1 inch (73 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K6866867758649541,0431,132
1 mile1,1041,1041,2471,3911,5351,6781,822
2 mile2,2082,2082,4942,7823,0703,3563,644
5K (3.1 mi)3,4223,4223,8664,3124,7595,2025,648
4 mile4,4164,4164,9885,5646,1406,7127,288
5 mile5,5205,5206,2356,9557,6758,3909,110
10K (6.2 mi)6,8456,8457,7318,6249,51710,40411,296
15K (9.3 mi)10,26710,26711,59712,93614,27615,60516,945
Half Marathon - 21.1K (13.1 mi)14,46214,46216,33618,22220,10921,98223,868
Marathon - 42.2K (26.2 mi)28,92528,92532,67136,44440,21743,96447,736
Ultra Marathon - 50K (31 mi)34,22434,22438,65743,12147,58552,01856,482
Ultra Marathon - 100K (62.1 mi)68,55868,55877,43986,38195,324104,204113,146

Runner's with a height of 6 feet 2 inches (74 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K6776777678569451,0351,123
1 mile1,0901,0901,2341,3771,5211,6651,808
2 mile2,1802,1802,4682,7543,0423,3303,616
5K (3.1 mi)3,3793,3793,8254,2694,7155,1625,605
4 mile4,3604,3604,9365,5086,0846,6607,232
5 mile5,4505,4506,1706,8857,6058,3259,040
10K (6.2 mi)6,7586,7587,6518,5379,43010,32311,210
15K (9.3 mi)10,13710,13711,47612,80614,14515,48516,814
Half Marathon - 21.1K (13.1 mi)14,27914,27916,16518,03919,92521,81223,685
Marathon - 42.2K (26.2 mi)28,55828,55832,33136,07739,85043,62347,370
Ultra Marathon - 50K (31 mi)33,79033,79038,25442,68747,15151,61556,048
Ultra Marathon - 100K (62.1 mi)67,68967,68976,63185,51294,454103,397112,277

Runner's with a height of 6 feet 3 inches (75 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K6696697588489371,0261,115
1 mile1,0771,0771,2201,3641,5081,6511,795
2 mile2,1542,1542,4402,7283,0163,3023,590
5K (3.1 mi)3,3393,3393,7824,2284,6755,1185,565
4 mile4,3084,3084,8805,4566,0326,6047,180
5 mile5,3855,3856,1006,8207,5408,2558,975
10K (6.2 mi)6,6776,6777,5648,4579,35010,23611,129
15K (9.3 mi)10,01610,01611,34612,68514,02415,35416,694
Half Marathon - 21.1K (13.1 mi)14,10914,10915,98217,86819,75521,62823,515
Marathon - 42.2K (26.2 mi)28,21728,21731,96435,73739,51043,25647,029
Ultra Marathon - 50K (31 mi)33,38733,38737,82042,28446,74851,18155,645
Ultra Marathon - 100K (62.1 mi)66,88266,88275,76284,70493,647102,527111,470

Runner's with a height of 6 feet 4 inches (76 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K6616617508399281,0181,107
1 mile1,0631,0631,2071,3501,4941,6381,781
2 mile2,1262,1262,4142,7002,9883,2763,562
5K (3.1 mi)3,2953,2953,7424,1854,6315,0785,521
4 mile4,2524,2524,8285,4005,9766,5527,124
5 mile5,3155,3156,0356,7507,4708,1908,905
10K (6.2 mi)6,5916,5917,4838,3709,26310,15611,042
15K (9.3 mi)9,8869,88611,22512,55513,89415,23316,563
Half Marathon - 21.1K (13.1 mi)13,92513,92515,81217,68519,57121,45823,331
Marathon - 42.2K (26.2 mi)27,85127,85131,62335,37039,14342,91646,662
Ultra Marathon - 50K (31 mi)32,95332,95337,41741,85046,31450,77855,211
Ultra Marathon - 100K (62.1 mi)66,01266,01274,95583,83592,777101,720110,600

Runner's with a height of 6 feet 5 inches (77 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K6526527418319201,0091,099
1 mile1,0501,0501,1931,3371,4811,6241,768
2 mile2,1002,1002,3862,6742,9623,2483,536
5K (3.1 mi)3,2553,2553,6984,1454,5915,0345,481
4 mile4,2004,2004,7725,3485,9246,4967,072
5 mile5,2505,2505,9656,6857,4058,1208,840
10K (6.2 mi)6,5106,5107,3978,2899,18210,06910,962
15K (9.3 mi)9,7659,76511,09512,43413,77315,10316,442
Half Marathon - 21.1K (13.1 mi)13,75513,75515,62817,51519,40121,27423,161
Marathon - 42.2K (26.2 mi)27,51027,51031,25735,02938,80242,54946,322
Ultra Marathon - 50K (31 mi)32,55032,55036,98341,44745,91150,34454,808
Ultra Marathon - 100K (62.1 mi)65,20565,20574,08583,02891,970100,850109,793

Runner's with a height of 6 feet 6 inches (78 inches) - Running Steps Per Distance

Columns below indicate the distance ran and the pace in minutes per mile (6, 7, 8, 9, 10, 11, 12).
Distance6789101112
1K6446447338229121,0011,090
1 mile1,0361,0361,1801,3231,4671,6111,754
2 mile2,0722,0722,3602,6462,9343,2223,508
5K (3.1 mi)3,2123,2123,6584,1014,5484,9945,437
4 mile4,1444,1444,7205,2925,8686,4447,016
5 mile5,1805,1805,9006,6157,3358,0558,770
10K (6.2 mi)6,4236,4237,3168,2039,0959,98810,875
15K (9.3 mi)9,6359,63510,97412,30413,64314,98216,312
Half Marathon - 21.1K (13.1 mi)13,57213,57215,45817,33119,21821,10422,977
Marathon - 42.2K (26.2 mi)27,14327,14330,91634,66338,43542,20845,955
Ultra Marathon - 50K (31 mi)32,11632,11636,58041,01345,47749,94154,374
Ultra Marathon - 100K (62.1 mi)64,33664,33673,27882,15891,101100,043108,923
Coach Scott is a published author and RRCA certified running coach (Level 2). He has published over 20 books including, Beginner's Guide to Half Marathons: A Simple Step-By-Step Solution to Get You to the Finish Line in 12 Weeks! (Beginner To Finisher Book 3), which has become an Amazon International #1 bestseller. Scott specializes in helping new runners become injury-free race finishers. He recently completed his 14th half marathon race. 

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How Many Steps are in a Marathon?
Coach Scott
 

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12-Week Half Marathon Training Plan based on your current fitness level!