running-coach

Plugin running-coach from marketplace josix-claude-running-coach in josix/claude-running-coach. Commands read from the repo's manifest — 1 month ago.

Skills (14)

• adapt-plan

  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.

• analyze-workout

  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.

• build-training-plan

  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.

• compute-vdot

  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.

• fetch-garmin-activity

  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_normali

• fetch-strava-activity

  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.integr

• generate-daily-workout

  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.

• log-workout

  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.

• probe-garmin-connection

  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.

• probe-strava-connection

  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.

• recovery-protocol

  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.

• research-methodology

  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.

• taper-protocol

  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.

• weekly-review

  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.

Slash commands (9)

• /running-coach:run-init

  One-time onboarding — interview the runner about goal, fitness, training days, lifestyle. Generates users.json + plan.json. Optionally connect Strava with --connect strava.

• /running-coach:run-log

  Manually log a completed workout. Triggers adaptive plan iteration.

• /running-coach:run-plan

  Show the current macrocycle (read-only summary).

• /running-coach:run-race-recap

  Post-race recap — log race result, recompute VDOT, insert recovery protocol.

• /running-coach:run-replan

  Force a full plan regeneration (use after injury, life event, or race change).

• /running-coach:run-research

  Free-form coaching question, web-search backed.

• /running-coach:run-sync

  Pull recent activities from the connected provider (Strava or Garmin Connect) and apply the same adaptive pipeline as /run-log. Requires at least one connection (run /run-init --connect strava|garmin first).

• /running-coach:run-today

  Show today's workout card.

• /running-coach:run-week

  Weekly review — past 7 days rollup, fatigue check, hold/advance/recovery decision.

Subagents (3)

• Coach

  Head coach — owns macrocycle planning, daily prescription, weekly review, methodology research, and adaptive plan iteration. Handles the one-shot Strava and Garmin probes at /run-init time (DataFetcher owns ongoing activity reads). Invoked by /run-init, /run-today, /run-week, /run-replan, /run-plan,

• DataFetcher

  Pulls recent activities from Strava or Garmin MCP, normalizes to internal workout schema using provider-specific helper scripts, deduplicates by activity id with preferred_source tiebreaker, then runs the same analyze + adapt pipeline as manual logging. Invoked by /run-sync.

• WorkoutLogger

  Captures one completed workout via interview, normalizes to schema, writes to workouts.json, and triggers analyze + adapt downstream. Invoked by /run-log.

Hooks (2)

• SessionStart

  bash ${CLAUDE_PLUGIN_ROOT}/hooks/unlogged-workouts.sh

• PostToolUse

  bash ${CLAUDE_PLUGIN_ROOT}/hooks/plan-integrity-check.sh

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