claude-running-coach

Applies 1/2/3-strike adjustment rules to plan.json based on a single workout's analysis dict. Mutates plan only when thresholds fire. Called after every workout log.

Renders today's workout card from plan.json and daily_state.json as a Markdown block. Use for every /run-today invocation. No writes — pure read-and-render.

Conversationally captures a completed workout (duration, distance, RPE, HR, splits, notes) and writes it to workouts.json. Triggers analyze-workout and adapt-plan downstream. Use for /run-log.

Inserts a post-race or injury-flag recovery block into plan.json: 4 days rest + 3 easy jog days (post-race), or 3 rest + 1 recovery (red-flag-fatigue), or 7 rest days (injury). Use after /run-race-recap or when adapt-plan returns red_flag_recovery.

Web-search-backed Q&A for novel coaching questions outside the plan's standard logic: heat acclimation, recovery from illness, pacing strategies for unique courses. Use for /run-research and when the Coach cannot answer from training data alone.

Aggregates the past 7 days of completed workouts: total mileage, quality session adherence, fatigue indicators (RPE creep, HR drift). Decides hold/advance/recovery for the next week. Use for /run-week.

Pulls recent run activities from the garmin-givemydata MCP server: triggers garmin_sync to refresh the local SQLite, queries activity IDs in the requested date range, fetches per-activity detail (with splits, HR zones, weather, running dynamics), normalizes to workouts.json schema via garmin_normalize.py, deduplicates by garmin_activity_id with preferred_source tiebreaker, and runs the same analyze-workout + adapt-plan pipeline as manual logging. Requires users.integrations.garmin.connected = true.

Pulls recent run activities from the Strava MCP server, normalizes them to the workouts.json schema using strava_normalize.py helpers, deduplicates by strava_activity_id with preferred_source tiebreaker, and runs the same analyze-workout + adapt-plan pipeline as manual logging. Requires users.integrations.strava.connected = true.

Verify Garmin Connect MCP connectivity and capture user identity before flipping the integrations.garmin.connected flag. Returns ok+garmin_user_id on success, classified error on failure.

Verify Strava MCP connectivity and capture athlete identity before flipping the integrations.strava.connected flag. Returns ok+athlete_id on success, classified error on failure.

Computes adherence delta between actual and prescribed workout: pace deviation %, completion %, HR drift, RPE delta. Returns a structured signal dict. Called automatically after log-workout or fetch-strava-activity.

Generates a complete macrocycle (base/build/peak/taper) from a runner's goal, target race date, available training days, and current VDOT. Writes plan.json. Use during /run-init and /run-replan.

Translates a recent race result (distance + time) into a VDOT fitness score and the corresponding training pace table (E/M/T/I/R per km). Use during /run-init and /run-race-recap when the user has a fresh race or time-trial result.

Specialized logic for the final 2-3 weeks before race day: -20%/-40%/-60% volume curve, intensity preservation in race-week-minus-1, race-day shakeout. Called by build-training-plan during plan generation and triggerable mid-cycle if race date changes.