How Long Does It Take to Hike the Appalachian Trail? A Solo Female’s Hilariously Honest Guide

When I first told my friends I was thinking about hiking the Appalachian Trail (AT), their reactions ranged from “That’s amazing!” to “Are you insane?” One friend even asked, “Isn’t that, like, 20 miles?” Spoiler alert: it’s not 20 miles. It’s 2,190 miles. Yes, you read that right. Two thousand, one hundred, and ninety miles of mountains, forests, and, occasionally, terrifying wildlife. But how long does it actually take? Let’s dive into it, shall we?

The Classic Answer: 5 to 7 Months of Your Life (And Feet)

If you’re planning to hike the entire Appalachian Trail, also known as a thru-hike, most hikers take between five and seven months. That’s the equivalent of two to three seasons, or roughly the time it takes to binge-watch 37 TV shows.

The trail starts in Georgia (hello, humidity!) and ends in Maine (goodbye, mosquitoes!), crossing 14 states in total. The exact time depends on your pace, stamina, and how many times you stop to cry over your blisters or marvel at the views. Both are equally valid reasons to pause.

Pro Tip: Start in April if you’re hiking northbound (NOBO) to avoid freezing to death in the mountains. If you’re going southbound (SOBO), a June start is better—just prepare for the Maine terrain to beat you into submission early.

Breaking It Down: Miles Per Day

On average, thru-hikers cover 12 to 20 miles daily. Sounds manageable, right? Until you hit the Smoky Mountains and realize that “flat” doesn’t exist on the AT. Even seasoned hikers have moments where 8 miles feels like a marathon.

For the math nerds:

• 12 miles/day: ~6 months
• 15 miles/day: ~5 months
• 20 miles/day: ~4.5 months (but let’s be real, are you even enjoying it at this pace?)

Not a fan of math? Just know that some days you’ll feel like a superhero crushing 25 miles, and other days, a measly 5 miles to the nearest burger joint will feel like the Olympic Games. Speaking of burger joints, there are plenty of towns along the way to refuel. In Harpers Ferry, WV, don’t miss a detour to grab a bite and explore Washington, D.C., on a day trip—it’s a short train ride away!

Section Hikers: The “Netflix Mini-Series” Approach

Not ready to dedicate half a year to walking? Join the section-hikers club! This is where you tackle the AT in chunks over multiple trips. It’s perfect for solo female travelers who want to dip their toes in without fully committing.

For instance:

• The Smokies offer breathtaking vistas (and equally breathtaking climbs).
• Shenandoah National Park serves up mild terrain, jaw-dropping views, and—hallelujah—restaurants! Yes, there are actual eateries on the trail here. Skyland Resort’s dining room is a personal favorite.

This approach means you can pick the best sections to hike based on the season. If you’re looking for winter hikes, my post on the Top 10 Places to Visit in December in the USA has a few AT-adjacent gems.

Zero Days: They Save Your Sanity (and Your Knees)

A “zero day” is a magical, guilt-free day where you don’t hike a single step. Think of it as a spa day, except instead of facials, you’re eating your weight in pizza and nursing your blisters.

Some of the best towns to take zero days:

• Damascus, VA: Known as “Trail Town USA.” It’s got charming B&Bs, hiker-friendly restaurants, and an annual trail festival where you can swap stories and gear tips.
• Hanover, NH: Ivy League vibes meet hiker chill. The food scene here is top-notch—hit up Lou’s Bakery for pancakes that will make you weep with joy.

What’s the Rush? Enjoy the Journey

Hiking the AT isn’t just about ticking off miles. It’s about standing on a mountain ridge as the sun sets, befriending strangers who feel like family, and occasionally dodging bears. (Pro tip: make noise and carry bear spray, just in case.)

For solo female travelers, it’s also an empowering experience. Yes, you’ll have days where you’re exhausted, sweaty, and questioning your life choices, but you’ll also have moments where you feel unstoppable.

How to Prepare for the Adventure of a Lifetime

• Gear Up: Invest in a good backpack and shoes. Your feet will thank you.
• Get Fit: Practice hiking with a loaded pack—start with shorter trails in your area.
• Plan Your Stops: The AT has tons of resupply points, hostels, and trail angels (wonderful humans who offer food, rides, and encouragement).

If you’re new to hiking, consider starting with shorter trails or even day hikes. My Washington D.C. Day Trip Guide has tips for exploring nearby trails and parks that can double as training grounds.

Conclusion: How Long Will It Take You?

The truth is, there’s no one-size-fits-all answer. Some hikers complete the AT in 100 days (absolute legends), while others take a year or more. The key is to hike your own hike—whether that means thru-hiking in six months or savoring sections over several years.

No matter how long it takes, the Appalachian Trail offers a journey unlike any other. You’ll laugh, cry, and probably stink to high heaven, but you’ll also gain stories to last a lifetime. And if you’re anything like me, you’ll also gain a deep appreciation for indoor plumbing and soft beds.

So lace up those boots, pack some snacks, and get ready to wander solo. The trail is calling!