Have a break of at least 10 minutes and no longer than half an hour (you tend to stiffen up if you sit for a long time). If the weather is foul, take only very short rests, eat and drink while you walk (slowly).
Try to walk faster on one of those 10 km. walks you do in between (like one hour an twenty minutes, one hour and a quarter).
Don't worry when you feel tired one day, don't worry when one day you walked slower. It's no problem if you can't do one of those 10 km. walks because there are other things you have to do. Don't try to make it up by doing double the next day. Don't create stress by walking: get rid of it.
Mary: Long Distance Trail Walking
I am getting (with my husband Rick) ready for the Potomac Appalachian Trail Club's Dogwood Half Hundred Hike. It's a 50 k hike/run, set on rather rugged trails through U.S. Forest Service Land (over 8000' elevation gain/loss)--so our approach might not be appropriate for those who are going to do long walks/runs on paved conditions.We have consulted with other friends who have done it and take their advice by spending each weekend hiking the trail where the event will take place. We feel that knowing the terrain will help us feel confident when we do the actual event. Another couple has decided to hike with us, so we hope to coordinate some of our weekend sessions so we can shuttle cars to trail heads and do longer sections of the route without having to turn around midway and hike back. We hope to get up to 20 miles within three weeks, then stabilize our training at that point (bear in mind, we've been heading out for a 10-15 mile hikes on an irregular basis all winter). Wednesday evening we are also doing shorter hikes after work, hitting about 5 miles or so (though the dark makes it hard to do this time of year).
I've been timing my distance hiking pace and right now it's at close to 3.5 mph--but Rick hits his moving pace at over 4 mph, so I'd like to catch up! Still, my pace is well above the rate I must hit to make cut-off times at the checkpoints.
I can't say we're going to use many short distances and urban routes to train. They just don't make them very appropriate practice, since you really use a different set of muscles. A good part of this seems to be getting ankles and knees strong and happy to handle the stress of tilted terrain, rocks, and steep downhill sections (I'm doing lots of weighted knee lift exercises every night). Still, I know another couple in our area are using the bike riding to get in shape for the event.
Klaus: Speed also counts
It is important to increase one's walking distance slowly, so that one get used to those long distance walks.My experience is that one must be able to walk a 25-30 km walk without problems before increasing the distance. If not the 40-50 km walk will be very uncomfortable.
Also a certain speed is necessary: If one's speed is less than 5-5½ km/h, the walk will take a too long time which also tires the body. Personally I find a speed of approx. 6 km/h appropriate.
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Advice: Fueling on Long Distance Walks
