- The right pace is critical to enjoying multi-day walks because it affects the energy, the effort you put in, and the quality of the experience.
- Planning well means knowing your actual pace, calculating distance and elevation gain, and allowing for extra margins.
- Proper shoes, poles, GPS and light backpack are essential tools for maintaining a steady and sustainable pace.
We often talk about pace in the context of running, but it’s just as important—maybe even more so—when it comes to multi-day walks or treks.
When you’re walking long distances—especially for several days in a row—the pace you choose shapes your whole experience. It affects how tired you get, how much you enjoy the journey, and whether it feels like an adventure or a slog.
How to plan a walk around your pace
To plan a walk properly, you mainly need to focus on two things: daily distance and elevation gain.
If you’re new to long walks (or just not used to them), aim for about 15–25 kilometers per day—roughly 4–6 hours of walking. If you’re more experienced, you can go beyond 30 kilometers, but it’s key not to overdo it.
When elevation comes into play, remember this rule of thumb: every 100 meters of ascent equals about 1 extra kilometer on flat terrain. So 15 kilometers on the flat is manageable—but add 800 meters of elevation gain and it becomes a serious challenge. Plan your pace accordingly.
Finding your ideal pace
So, how do you actually figure out what your ideal pace is?
On flat trails, a steady 4–5 kilometers per hour (or 12–15 minutes per kilometer) is a good reference. It lets you move comfortably, take breaks, and soak in the scenery without pushing too hard.
If the route includes elevation gain, add 30–50% more time than you’d need on flat ground. A realistic, sustainable uphill pace is about 300–400 meters of elevation gain per hour—assuming you’re in decent shape. The same goes for descents, which can be just as demanding on muscles and joints.
How to plan your walk in advance
Good planning comes down to two things:
- Study the route ahead of time, breaking it into stages based on your real pace—not your dream pace. Use tools like Komoot, Outdooractive, or a detailed map with distance and elevation info. This gives you a realistic idea of how long each stage will take.
- Always build in a safety margin. Add at least an hour to your estimated time so you can slow down, rest, eat, or just stop and enjoy the view. (Highly recommended.)
Gear that helps you find your pace
Having the right gear can make a big difference in how you walk and how you feel. Here’s what should always be with you:
- Good shoes – lightweight hiking shoes or trail runners with solid grip and cushioning. They should support a smooth, natural stride without tiring your muscles unnecessarily.
- Trekking poles – especially helpful on long walks or hilly terrain. They take pressure off your legs and help you stay consistent. Once you try them, you’ll be hooked.
- A sports watch or hiking GPS – something like a Garmin, Coros, or Suunto helps you track pace and distance in real time, so you can adjust on the go.
- A light, comfortable backpack – the rule is simple: the less you carry, the easier it is to keep a steady pace.
In the end…
The real key to enjoying a walk is simple: find a pace you can keep up comfortably. One that lets you walk well, take it all in, and actually enjoy the experience.
Because in walking—just like in running, and maybe even in life—it’s not just about getting there. It’s about being able to do it with a smile.
And that smile? It usually shows up right when you hit your stride.