| name | ai-running-coach |
| description | AI Running Coach — personalized training via IM with automatic Strava-driven plan adjustments. Use when the user asks about running training, workout plans, marathon/half-marathon/10K/5K preparation, today's workout, weekly schedule, running stats/records (fastest, longest, weekly mileage), Strava analysis, or wants to chat with an AI running coach. Triggers on: running plan, training plan, today's workout, running stats, Strava data, marathon training, running coach. |
AI Running Coach
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"):
- 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!
- When user pastes a token:
arc config set-token <token> then arc config test
- After successful connection, suggest: "Want me to check your Strava data and create a plan?"
Core Workflows
1. Daily Check-In
arc today
arc week
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
arc strava summary
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
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
