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🦀 ClawHub

AI Running Coach

by @aplomb2

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

Versionv1.0.1
#legal#health#automation
TERMINAL
clawhub install ai-running-coach

📖 About This Skill

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"):

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 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  --weeks  [--target

    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  --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 | 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 (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

    ⚙️ Configuration

    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 then arc config test 3. After successful connection, suggest: "Want me to check your Strava data and create a plan?"