Salomon EcoTrail Paris training plan for beginners

Are you preparing for your first Salomon EcoTrail Paris and want to know all the tips and tricks to be ready on the big day? Do you want to structure your training and know the ideal outfit for running all winter long?

To support you, Salomon has designed a 3-month training plan to help you build your endurance, conquer hills, and learn how to manage long runs, while also guiding you on the equipment you need to stay warm.

Let's go!

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1 - THE IDEAL TRAINING PLAN FOR THE SALOMON ECOTRAIL PARIS

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Start without pressure: ease back into it before training

Whether you're starting from scratch or getting back into it, the most effective (and safest) approach is to begin by alternating between running and walking for three weeks. The goal is to build a habit, make progress without overexerting yourself or getting injured, and, above all, quickly get to the point where you can run continuously.

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The 3 weeks in detail:

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Week 1: During each session, alternate between 1 minute of running and 1 minute of walking for 5, 10, or even 15 times, depending on your fitness level and progress.

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Week 2:

• During each session, alternate between 2 minutes of running and 1 minute of walking (7 to 10 repetitions).
• Then 3 minutes of running and 1 minute of walking (7 repetitions).
• Finally, 4 minutes of running and 1 minute of walking (4 repetitions).

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Week 3:

• During each session, alternate between 9 minutes of running and 1 minute of walking (2 repetitions).
• Then 14 minutes of running and 1 minute of walking (2 repetitions).
• Finally, you will finish with 30 minutes of continuous running at an easy pace.

Keep two things in mind: you should finish a session thinking, "I could have done a little more." And if your recovery takes more than 48 hours, that's a clear sign that you need to slow down or skip a session.

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The 3 sessions that will help you progress

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1) "Easy" session: build your endurance
Between 30 and 50 minutes at a leisurely pace. This is your foundation: cardio, consistency, and comfort.

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2) Hill training: managing elevation changes
On a hill, in a park, or on stairs:

• 10 to 15 minutes of warm-up.
• 6 to 10 repetitions of 30 to 60 seconds uphill (controlled effort) and recovery on the way down.
• 30 minutes of relaxation.

This session teaches you how to manage sprints and elevation changes without burning out.

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3) Long run: the key session
This is the session that best prepares you to go the distance. Start with 60 to 80 minutes at a relaxed pace, on as varied terrain as possible, then gradually increase the distance over the weeks.

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The 12-week plan to prepare for your first Salomon EcoTrail Paris

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Block 1 - Weeks 1 to 4

Objective: to develop consistency and comfort.

Each week, you alternate between:

• An easy 25–40 minute session.
• An easy 25–35 minute session with very short accelerations (4 to 6 accelerations of 10–15 seconds).
• A long, leisurely run lasting 40–60 minutes.

If you are a complete beginner, you can continue alternating between running and walking at the beginning, then gradually reduce the amount of walking.

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Block 2 - Weeks 5 to 8

Objective: to feel comfortable on climbs and when accelerating.

Each week, you alternate between:

• An easy 35–45 minute session.
• A 25–35 minute "hill" session with very short bursts (6 to 10 bursts of 10–15 seconds).
• A long, leisurely run of 60–80 minutes, ideally on trails/in parks.

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Block 3 - Weeks 9 to 12

Goal: to feel ready for the big day.

Each week, you alternate between:

• An easy 35–50 minute session.
• A "work" session with a pace of 20–30 minutes at an easy pace + 8–12 minutes at a "sustained but controlled" effort.
• A long "peak" run of 75-95 minutes in weeks 9-10, then 60-70 minutes in week 11, followed by a light session in week 12.

In practice, tapering often means reducing your training volume by about half, while maintaining some intensity to stay "dynamic" just before your race.

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2 – THE IDEAL EQUIPMENT FOR THE SALOMON ECOTRAIL PARIS

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How to dress simply but effectively

The 3-layer rule, or onion technique, is the most commonly used method for outdoor activities (trail running, hiking, and of course winter sports). This method is simple: layer up to stay warm without overheating. It's quite an art!

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1) The first layer: breathability
This is your base layer: a technical synthetic or merino top to wick away sweat.

The ideal Salomon gear: the Shakeout Core top or the Sense Aero Seamless top.

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2) The second layer: warmth
An insulating mid-layer (light jacket or fleece) to retain heat.

The ideal Salomon gear: the Sense Aero Hybrid or Mountain Flex Hybrid midlayer.

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3) The third layer: protection
An outer jacket that cuts the wind and protects against moisture, to be adapted to the weather.

The ideal Salomon gear: the ShkOut Fly jacket or the Bonatti Trail jacket.

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Things to keep in mind during winter

Heat is lost mainly through the extremities: hands, feet, and head. Gloves, hats, headbands, and neck warmers really make a difference. The pitfall is getting wet with sweat: avoid cotton and opt for breathable fabrics. And above all, wind cools you down quickly: a good windbreaker jacket is often the most "cost-effective" item of winter clothing.

The ideal Salomon gear: Bonatti Waterproof gloves, Active beanie, and Cross neck warmer to keep you warm.

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4 mistakes to avoid in order to progress without injuring yourself

1. The most common mistake: Starting too fast because you feel good at the beginning... and then paying for it later.
2. Wanting to increase everything at once (duration + intensity + elevation gain) instead of choosing a priority.
3. Recovery is non-negotiable: without sleep and days off, you don't make progress and injury looms closer.
4. Never try anything new on race day (shoes, socks, nutrition): everything should be tested during training.

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We hope this training plan for beginners will help you prepare for the Salomon EcoTrail Paris.
And don't forget: above all, have fun.

See you at the starting line!