To deal with a 50 km hike, your needs to prepare your body based on the following basic principles:
The whole span of the Hong Kong Trail is 50 kilometers and composes of 8 divisions and with different difficulty. Participants are recommended to start with the easiest division. Do not try to challenge the hard divisions at the beginning to avoid injuries.
Example: Beginners should start with training like hiking, such as walking along slopes, jogging etc., and should be carried out 3 times per week, with about 15-30 minutes duration and medium intensity (60% training magnitude). Gradually increase the training duration (60 minutes each) and with intensity up to 80%. An on-site training on the Hong Kong Trail during weekends would be strongly recommended.Lower limb muscle strength and endurance training guidelines for generally healthy adult (FITT):