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on Pennsylvania Ave, a little more on the Mall. If you have some way into the Capitol, like a tour from your congressperson's office, plan your day around that (you won't get into the White House, I'm afraid) I also don't know your opinion on walking long distances...
but, if I were you, get into DCA, take the Metro to Union Station (yellow line to Gallery Place/Chinatown transfer to the red line) you can grab some coffee or a brekkie at Union Station. Walk out of the station and you are a block and a bit from the capitol. then wander down the Mall. American History is about a mile from the capitol, but it's a lovely walk (and the museum doesn't open until 10 anyway) you'll pass the Art museums, the Air and Space museum, the Castle and NH on your way. clock your time in AH, hit NH if you want (don't spend more than two hours in each place, they get overwhelming, get a map from the front and go see what you want to see) walk further west, to the Ellipse and see the White House and the Washington Monument (if you want to go up the Monument, get tickets from ticketmaster, you'll pay a surcharge, but won't wait in line as much) continue walking down past the reflecting pool to Lincoln. Then, depending on the time, either walk up to the Foggy Bottom metro stop to head back to DCA or take a cab (it'll be about $15 for rush hour with two people)
all in all, about 2.5-3 miles of walking outside, plus whatever you do in the museums. it's a nice day.
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