In order to be ready for both the 50K and 100K hikes, we recommend trying to complete at least one training hike per week, using the four-month Training Hike Schedule as a guide. 

These group hikes, which gradually increase in distance, are designed to help you get your body and mind ready to do the 100K or 50K. If you can't participate in the planned hikes in the Washington area, use the schedule to devise your own. 

The majority of your training hikes should be on level, packed-dirt surfaces similar to that of the C&O Canal towpath. One Day Hike veterans stress that regular long walks are the best way to train. They also know that it’s essential to put lots of training-hike miles on their feet to help guard against blisters on hike day.

Start your training regimen by doing a comfortable distance and then increase it each week.  Also aim at increasing your pace and being able to sustain a good pace for a long time.  If you plan to do the 100K, try to do a 35-mile hike at least once. If you plan to do the 50K, try to do a 25-mile hike at least once. 

Doing these longer distances will help you identify and resolve problems (blisters, etc.) before hike day.  Many veterans help condition themselves by also engaging in other forms of exercise between training hikes. Options include running, gym workouts, biking, rowing, and organized sports. We recommend that you avoid strenuous hiking on consecutive days.
 

2012 TRAINING HIKE SCHEDULE

Saturday, February 18
Rated C/D

Fairfax Cross County Trail. A flat, go-at-your-own-pace hike along a pleasantly wooded path along Accotink Creek in Fairfax County, with 11- or 15-mile options. From Wakefield Park in Annandale, both options offer an out-and-back hike to Thaiss Park in Fairfax via the CCT. The longer hike continues two miles south on the CCT to an enchanting overlook of Lake Accotink before returning again to Wakefield. Meet at 9 AM in front of the Audrey Moore Recreation Center in Wakefield Park, 8100 Braddock Rd, Annandale. The park entrance is the first right turn just west of I-495 Exit 54A, and the Rec. The Center is 0.5 miles down the park road.

Saturday, February 25
Rated E/C

W&OD Trail. This is an out-and-back, go-at your-own-pace hike of 17 miles (or do a 12-mile option if training for the 50K on April 28), on paved surfaces, with only a few small inclines, between Vienna and Herndon (or Reston). Meet at 9 AM in the parking lot of the Vienna Community Center (120 Cherry St. SE, Vienna, VA).

Saturday, March 3
Rated C or E

C&O Canal Towpath N & S of Pennyfield Lock. From Pennyfield Lock, we’ll hike upstream past picturesque Violettes Lock and Riley’s Lock to a turn-around point. From there we’ll return to Pennyfield (for the 13-mile option), or continue downstream to Swains Lock before returning again to Pennyfield Lock (for the 19-mile option). Meet at 8:30 AM in the parking lot at end of Pennyfield Lock Rd. (http://tinyurl.com/46ldclb). Call leaders for directions or Metro pick-up.

Saturday, March 10
Rated D or G

Northwest Branch & Sligo Creek Trails. Circuit hike of 15- or 21-miles following beautiful stream valleys, over natural-surface and paved trails, with some rock scrambling and a few stretches of sidewalk. Meet at 8:30 AM at athletic field’s parking lot, Wheaton Regional Park (http://tinyurl.com/dnf5lb), near restrooms and soda machines. Contact leaders for driving directions or Wheaton Metro Station pickup.

Saturday, March 17
Rated G or D

Parade of Parks. Circuit of about 23 miles (or 14-mile option) on paved and dirt trails in DC and Maryland parklands, with some gentle elevation change, and plenty of flowering plants and trees. Meet at 8 AM at Fletcher’s Boathouse lower parking lot, off Canal Rd.

Saturday, March 24
Rated H or E

Alexandria-Arlington Slow Marathon. A 27-mile paved circuit hike on Mount Vernon Trail and other Alexandria and Arlington trails, with a few minor undulations. Shorter, Metro-assisted version also available for those training for the 50K on April 28. (Don't forget your Metro card if you choose to bail out on Metro). Meet at 8 AM at the north parking lot at Belle Haven on George Washington Pkwy, south of Alexandria.

Saturday, March 31
Rated E/H

Upper Mt. Vernon Trail. This 18- or 30-mile, out-and-back hike along the Potomac features views of the river as well as of monuments in Washington. Meet 8 AM at the north end of Gravelly Point parking lot on the George Washington Memorial Parkway, just north of Reagan National Airport. Driving directions: http://tinyurl.com/6z834yk.

Saturday, April 7
Rated H or F

Western End of W&OD Trail-Loudoun County, VA. Out-and-back hike of 34-miles (with a 19-mile hike option) on a portion of a paved trail, along what was once the W&OD Railroad that ran from Alexandria to Bluemont at the foot of the Blue Ridge Mountains. Meet at the W&OD parking lot at 8 AM, adjacent to Carolina Brothers Pit Barbeque, 20702 Ashburn Road, Ashburn, VA 20147. Contact leaders if you need a metro station pick-up.

Saturday, April 14
Rated H+, F, or D

C&O Canal Towpath; Point of Rocks or Brunswick, MD to Harpers Ferry WV. Long hikers will start at Point of Rocks and hike to Harpers Ferry and back (28 miles), with the option of going up to 4 miles past the start before returning (for up to 36 miles). Short hikers will start at Brunswick and hike to Harpers Ferry and back (14 miles), with the option of going to Point of Rocks (21 miles).

To carpool, meet at Grosvenor-Strathmore Metro Station's Park & Ride open-air lot (in back of the garage). Long hikers meet in that Metro lot at 7 AM or in parking lot along the towpath at Point of Rocks by 8:15 AM; short hikers meet in Metro lot at 8:45 AM or in parking lot near the towpath under the MD 17 bridge in Brunswick by 10 AM.

Saturday, April 21
Rated G or C

C&O Canal Towpath north of Whites Ferry. Out-and-back trek of about 25 miles (or 13-mile option) is a final “tune-up” for the 100K or 50K versions of the April 28 One Day Hike event and will familiarize those planning to do the 50K version with their starting point. Meet at the Whites Ferry parking lot (MD side) at 8 AM. We recommend allowing 30 extra minutes driving time to avoid getting caught in numerous photo speed traps (esp. around the Poolsville area). Next weekend is the One Day Hike!!!