Running Workout reads your Garmin data, asks you five questions, picks one of its five plans and adapts it every week to what you actually ran. Workouts land on your watch with the paces already set.
VMA 6 × 2 min
Recovery: 1 min 30 easy jog
“Your load is at 1.05 : a nominal week. I'm scheduling week 6, the long run goes up to 8 mi.”
Claude, ChatGPT or Gemini: you talk to it, it reads your Garmin data and programs your watch. Connected in 2 minutes through the MCP protocol.
Every plan computes your paces as a percentage of VMA and works backwards from your race date. Zero improvisation.
Restart or begin without injury. 3 sessions, progressive walk-run then continuous running.
3 sessions / week
Paces from your VMA
Run 5K non-stop, then chase a time. Short VMA work, strength and race-specific pace.
3 or 4 sessions / week
Paces from your VMA
The full plan in 3 phases: base, threshold and VMA development, final taper.
3 to 5 sessions / week
Paces from your VMA
Endurance and half-marathon pace memory. Progressive long runs up to 12 miles.
3 or 4 sessions / week
Paces from your VMA
Targeted volume, marathon pace, fuelling in training and a strict 3-week taper.
3 to 7 sessions / week
Paces from your VMA
A good human coach remains irreplaceable on the track. Running Workout does the rest, every day, for a fraction of the price.
| Training dimension | Running Workout AI coach | Human coach, club / private |
|---|---|---|
| Knows your Garmin history (VMA, load, long runs) | Automatic | If they ask and you send it |
| A structured plan: back to running, 5K, 10K, half, marathon | 5 calibrated plans | Certified coaches |
| Workouts sent to your watch, paces already set | One Garmin click | Copied by hand |
| Adjusts next week to what you actually ran | Every week | At the next debrief (often once a month) |
| Available at 6 am as at 11 pm | Instant | Office hours |
| Watches you run and fixes your stride | No camera | The coach's eye on the track |
| Monthly price | FreeToday, no card needed | €60 to €150Per month |
Plans, paces and adjustment rules were reviewed and corrected by coaches and a sports physiotherapist.
“We bounded the VMA percentages to avoid the classic amateur overtraining. The AI coach applies exactly the rigour we demand at the club.”
“The weekly load-based adjustment protects Achilles tendons and shins. If a runner misses a session, the system recalculates without forcing.”
“Sending sessions straight to the watch removes programming errors. You go out, the watch guides you at the exact pace.”
Connect your Garmin watch, add the coach to Claude, ChatGPT or Gemini, answer five questions. It does the rest.
What you need to know to have an AI write your sessions: what the Garmin API allows, what existing MCP servers are worth, and the targets specific to each sport.
