STEPS TO MILES · 11,000 STEPS
How many miles is 11000 steps?
11,000 steps is about 4.75 to 5.85 miles (7.65 to 9.42 km) of steady walking. A 5 ft 4 in woman walking a 20-minute mile covers 4.75 miles in 11,000 steps, and a 5 ft 10 in man walking a 15-minute mile covers 5.85. That is 0.43 to 0.53 miles more than 10,000 steps, about 8 to 9 minutes of extra walking. Enter your height and walking or running pace below for your miles, kilometres and walking time.
At 20:00 per mile, 4.75 miles takes 1:35:03. That is a step of 27.4 in (69.5 cm). Steps per mile (walking, women, 5 ft 4 in): 1,949 + 63.4 × 20.00 − 14.1 × 64 = 2,314.6. 11,000 ÷ 2,314.6 = 4.75 miles.
An estimate from the height and pace equations in Hoeger et al. (2008), measured on adults of normal weight. For a figure from your own walk, measure your step length and switch to “My step length” above.
Next: the steps to miles calculator for any count, 10,000 steps in miles, 17,000 steps in miles.
11,000 steps in miles by height and pace
Across the heights and paces below, 11,000 steps is 4.64 to 6.13 miles of walking and 5.51 to 9.12 miles of running. Every walking figure is longer than a 5K (3.11 miles), and the longest, 6.13 miles, stops 0.09 miles short of a 10K (6.21 miles). Each cell is 11,000 divided by the steps per mile from Hoeger and colleagues' 2008 equations, with separate walking equations for women and men and one running equation for both.
| Height | 20:00 /mi | 18:00 /mi | 16:00 /mi | 15:00 /mi |
|---|---|---|---|---|
| 5 ft 0 in | 4.64 | 4.90 | 5.20 | 5.36 |
| 5 ft 2 in | 4.70 | 4.96 | 5.27 | 5.43 |
| 5 ft 4 in | 4.75 | 5.03 | 5.34 | 5.51 |
| 5 ft 6 in | 4.81 | 5.09 | 5.41 | 5.59 |
| 5 ft 8 in | 4.87 | 5.16 | 5.49 | 5.67 |
| 5 ft 10 in | 4.93 | 5.23 | 5.57 | 5.75 |
| 6 ft 0 in | 5.00 | 5.30 | 5.65 | 5.84 |
| Height | 20:00 /mi | 18:00 /mi | 16:00 /mi | 15:00 /mi |
|---|---|---|---|---|
| 5 ft 4 in | 4.82 | 5.10 | 5.42 | 5.60 |
| 5 ft 6 in | 4.88 | 5.17 | 5.50 | 5.68 |
| 5 ft 8 in | 4.94 | 5.24 | 5.58 | 5.76 |
| 5 ft 10 in | 5.01 | 5.31 | 5.66 | 5.85 |
| 6 ft 0 in | 5.07 | 5.39 | 5.74 | 5.94 |
| 6 ft 2 in | 5.14 | 5.46 | 5.83 | 6.03 |
| 6 ft 4 in | 5.21 | 5.54 | 5.92 | 6.13 |
| Height | 12:00 /mi | 10:00 /mi | 8:00 /mi |
|---|---|---|---|
| 5 ft 0 in | 5.51 | 6.43 | 7.73 |
| 5 ft 2 in | 5.58 | 6.54 | 7.88 |
| 5 ft 4 in | 5.66 | 6.64 | 8.04 |
| 5 ft 6 in | 5.74 | 6.75 | 8.20 |
| 5 ft 8 in | 5.82 | 6.87 | 8.37 |
| 5 ft 10 in | 5.91 | 6.98 | 8.54 |
| 6 ft 0 in | 5.99 | 7.11 | 8.72 |
| 6 ft 2 in | 6.08 | 7.23 | 8.92 |
| 6 ft 4 in | 6.18 | 7.36 | 9.12 |
How long 11,000 steps takes to walk
For the four walkers below, 11,000 steps takes about 1 hour 23 minutes to 1 hour 40 minutes (1:22:36 to 1:40:08 in the table). Time is miles × pace, and a 20-minute mile is 3 mph while a 15-minute mile is 4 mph. A taller walker covers more miles in the same 11,000 steps, so at the same pace they take longer to finish them. Against 10,000 steps, the extra 1,000 add 7 minutes 59 seconds for the man at a 15-minute mile and 8 minutes 38 seconds for the woman at a 20-minute mile.
| Walker | Steps /mi | Miles | Km | Time |
|---|---|---|---|---|
| Woman, 5 ft 4 in, 20:00 /mi | 2,315 | 4.75 | 7.65 | 1:35:03 |
| Woman, 5 ft 4 in, 15:00 /mi | 1,998 | 5.51 | 8.86 | 1:22:36 |
| Man, 5 ft 10 in, 20:00 /mi | 2,197 | 5.01 | 8.06 | 1:40:08 |
| Man, 5 ft 10 in, 15:00 /mi | 1,880 | 5.85 | 9.42 | 1:27:46 |
11,000 steps against 10,000
Whatever your height and pace, 11,000 steps is 10% further than 10,000 and takes 10% longer to walk, because your steps per mile stay the same. Across the walking tables above, every 1,000 steps adds 0.42 to 0.56 miles: the low end is a 5 ft 0 in woman at a 20-minute mile, the high end a 6 ft 4 in man at a 15-minute mile. The 10,000 steps page has the tables for the round number.
Where these numbers come from
These distances use the height and pace equations from Hoeger and colleagues' 2008 study of 44 adults walking and 34 running a mile on a treadmill, with every step counted by a pedometer. The authors say the equations apply to people of normal weight. Steps taken slower than a 20-minute mile, such as pottering at home, are outside what the study tested, and probably cover less ground. The method, the step-length option and the study's limits are on the steps to miles calculator page. This is distance arithmetic only, not medical or training advice.
Sources
- Hoeger, Bond, Ransdell, Shimon and Merugu: One-mile step count at walking and running speeds, ACSM's Health & Fitness Journal 12(1):14-19, 2008: the steps-per-mile equations (Table 3), the tested paces and the participants.
- NIST: unit conversion factors: 1 mile = 5,280 ft = 1,609.344 m and 1 ft = 0.3048 m, exactly, so 1 inch = 2.54 cm.
Last checked 25 October 2026.