AI Running Coach

AI Running Coach — personalized training via IM with automatic Strava-driven plan adjustments. Use when the user asks about running training, workout plans,...

OpenClaw-powered running coach that delivers personalized training via IM. The core value: Strava data flows in automatically, and the AI adjusts your plan in real-time.

Setup

The arc CLI handles all API calls. Token stored at ~/.config/airunningcoach/config.json.

First-Time Onboarding

If no token is configured (arc config show returns "not set"):

1. Send the user this welcome message:

🏃 Welcome to AI Running Coach!

To connect your account:
1. Register → https://airunningcoach.net/register
2. Choose Pro (3-day free trial, cancel anytime)
3. Connect Strava → Profile page
4. Generate API Token → Profile page
5. Paste your arc_xxx token here

Already have an account? Just paste your token!

2. When user pastes a token: arc config set-token <token> then arc config test
3. After successful connection, suggest: "Want me to check your Strava data and create a plan?"

Core Workflows

1. Daily Check-In

arc today    # Today's workout
arc week     # Full week view

Format the output in a friendly IM message. Add encouragement.

2. AI Coach Chat (THE MAIN INTERFACE)

arc coach "user's message"

The coach endpoint has full context: active plan, Strava history, body feedback, personal records. Use this for ALL conversational interactions — it handles:

• Training questions ("How should I pace today's tempo?")
• Data queries ("What's my fastest 5K?" "How many km did I run this month?")
• Plan adjustments ("I'm injured, what should I do?")
• Motivation and encouragement

3. Creating a Plan via IM (CONVERSATIONAL FLOW)

Do NOT ask for all parameters at once. Guide the user through a conversation:

Step 1 — Ask: "What distance are you training for? (5K / 10K / Half Marathon / Marathon)"

Step 2 — Ask: "How many weeks do you have? (4-16 weeks)"

Step 3 — Ask: "What's your goal? (Race a specific time / General fitness / Weight loss)"

• If race: "Do you have a target finish time?" (can suggest based on Strava data)

Step 4 — Ask: "Any days you can't run? (e.g., Monday, Sunday)"

Step 5 — Confirm and generate:

arc plan create --race <type> --weeks <n> [--target <time>] [--goal <goal>] [--mileage <level>]

If user has Strava data, check their current mileage first:

arc strava summary

Then auto-fill --mileage based on their actual weekly average.

4. Strava Data & Records

arc strava recent     # Last 5 activities
arc strava summary    # Full stats: records, PBs, weekly avg, monthly breakdown

Use strava summary when user asks about:

• "What's my fastest pace?"
• "How far have I run this month?"
• "What's my longest run?"
• "Am I running more than last month?"

5. Adaptive Coaching (AUTO-ADJUSTMENT)

When user reports fatigue/injury:

arc feedback --type <fatigue|injury|soreness|illness> --severity <1-5> --message "description"

Then use arc coach to get adjusted recommendations. The coach considers all feedback.

When Strava data shows:

• Declining pace → Coach suggests recovery
• Missed workouts → Coach adjusts plan
• Faster than expected → Coach may increase intensity

6. Stats & Progress

arc stats    # Completion rate, streaks, totals

Command Reference

Command	Purpose
arc config set-token <t>	Save API token
arc config test	Verify connection
arc today	Today's workout
arc week	This week's plan
arc stats	Running statistics
arc coach "msg"	Chat with AI coach
arc plan create --race X --weeks N	Generate plan
arc strava recent	Recent activities
arc strava summary	Full Strava analytics
arc feedback --type T --message "M"	Report body status

Error Handling

• 401: Token expired → arc config set-token <new_token> (regenerate at profile page)
• 403: Subscription needed → https://airunningcoach.net/choose-plan (3-day free trial!)
• 404: No plan → Start conversational plan creation flow

External Endpoints

Endpoint	Data Sent
airunningcoach.net/api/v1/*	API token, training queries, plan parameters

Security & Privacy

• Token stored locally at ~/.config/airunningcoach/config.json
• All data sent to airunningcoach.net via HTTPS
• Strava data accessed through user's own OAuth connection

Trust Statement

This skill sends running data and queries to airunningcoach.net. Install only if you trust this service. Privacy policy: https://airunningcoach.net/privacy