Logo Running Workout Running Workout
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New · AI Coach

An MCP server, yes.
But above all, a coach.

Running Workout doesn't just connect Claude to your watch. It teaches it how to coach: read your Garmin data, ask the right questions, build a plan, push it to your wrist — and adapt it every week to what you actually ran.

auto_awesome Install the coach — 2 minutes calendar_month See a week of the plan

Compatible with

Claude
ChatGPT
Gemini
Claude — Running Workout · start_coaching
Start coaching me.

I read your Garmin data before asking you a single question.

You run 3 times a week, about 69.6 mi over 30 days. Your longest recent run is 7.7 mi. Your VMA is 9.6 mph (verified test on 1 September). Your load is stable — ACWR 1.05.

Does that sound right?

Yes. I'm targeting the Paris 10K on 12 April, under 44 minutes.

Noted: 44:00 goal, that's 7:05/mi — realistic with your VMA. You run Tuesday, Thursday and Sunday: keep those days? Long run on Sunday?

set_athlete_goal ✓ get_athlete_profile ✓

It is not

a PDF plan

The same table for everyone, to copy onto your watch yourself.

It is not

a generic assistant

That makes up a VMA, a pace and a finish time because you asked for a plan.

It is

a coach that knows your Garmin data

23 tools, one method, and zero invented numbers: everything starts from your real data, everything ends on your wrist.

BEFORE SAYING HELLO

It reads your Garmin data before asking a question.

Every conversation starts with your profile, computed on the spot from your Garmin Connect activities. The coach never asks what your data already knows.

VMA

9.6 mph

verified test · 1 September

30-day volume

69.6 mi

12 sessions · 3 per week

Longest run · 90 days

7.7 mi

the starting point of the long run

Load · ACWR

1.05

optimal zone 0.8 – 1.3

Days you run

Tue · Thu · Sun

actual, not declared

Max HR · resting HR

188 · 52 bpm

the easy-run guardrail

THE ONBOARDING

Five questions. Not one more.

One at a time, in this order — and only those your data can't answer. Everything you say is remembered: you'll never repeat it.

  1. 01

    The goal

    Which race, which date, a target time or "finish well"? The plan is built backwards from the date.

  2. 02

    Your days

    How many, which ones, and which one for the long run — starting from the days you already run.

  3. 03

    Pain and injuries

    A current or recent injury changes the plan — or pauses it. Non-negotiable.

  4. 04

    Experience

    Ever raced a timed 10K? Done intervals before? The first sessions adapt.

  5. 05

    The terrain

    Track, treadmill, hills, cycling or swimming to fit in: intervals are set by time or by distance.

timer

No reliable VMA? The coach pushes a 6-minute test to your watch, computes your VMA from the synced activity, and asks you before saving it. Never an invented number.

THE 10K PLAN · 8 WEEKS

A plan, not a table. Every session says why it exists.

Four phases, two quality sessions a week, one long run. The paces below are computed by the coach's engine for an example VMA — yours will be computed from your own, in min/mi or min/km.

W1 – W2

Base

Settle the routine, ease into interval work

W3 – W5

Development

Raise the ceiling (VMA) and the ability to hold pace (threshold)

W6 – W7

Race-specific

Learn race pace

W8

Taper

Arrive fresh and sharp

Week 5/8 — The big block

Phase Development: Raise the ceiling (VMA) and the ability to hold pace (threshold) · Paces derived from VMA 9.6 mph (verified test, 2026-09-01).

get_plan_week

Tuesday · ≈ 46 min

W5 · VMA 6 × 2 min

Warm-up 15 min + 4 strides · 6 × (2 min at VMA 98-100 % (6:21–6:14/mi) / 1 min 30 s jog) · Cool-down 10 min

Why : Medium intervals: VMA becomes sustainable.

Thursday · ≈ 54 min

W5 · 10K pace 5 × 1000 m

Warm-up 15 min + 4 strides · 5 × (1000 m at 10K pace (6:55–6:46/mi) / 1 min 30 s jog) · Cool-down 10 min

Why : Benchmark session — target time reassessed afterwards.

Sunday · ≈ 70 min

W5 · Long run 70 min

55 min at endurance (8:54–7:59/mi) · 15 min at endurance 78-80 % (7:59–7:47/mi)

Why : Longest run of the plan, finishing at 80%.

Three sessions, one command: they land on the watch with their date and pace ranges.

watchschedule_plan_week → Garmin

Week 5/8 review — The big block

Planned: 3 · Done: 2 (67 %)

  • ✔Tuesday — W5 · VMA 6 × 2 min: done (47 min · 6.1 mi · avg HR 158)
  • ✘Thursday — W5 · 10K pace 5 × 1000 m: missed
  • ✔Sunday — W5 · Long run 70 min: done (1 h 12 · 8.1 mi · avg HR 149)

Load: ACWR 1.12 (optimal zone 0.8 – 1.3)

DECISION

1 quality session missed: no make-up — never two quality sessions back to back. Week 6 as planned.

EVERY WEEK

It looks at what you actually ran — and decides.

Session done, missed, cut short; load too high or too low: the plan's rules decide, always the same. The coach asks you one question — "how did you feel, 1 to 5?" — then pushes the next week.

  • →Two sessions missed: the week is repeated. During the taper: never, race day rules.
  • →Load above 1.5: the VMA session becomes 40 easy minutes, volume −20 %.
  • →Pain, illness, heat: the coach decides, not a formula.
INSTALL

Three steps, two minutes. Nothing to download.

The connector carries the coach itself: add it to Claude and you add the method with it.

  1. 01

    Connect your Garmin watch

    One Garmin Connect consent, with history: that's what feeds your profile.

  2. 02

    Add Running Workout to Claude

    One button, the official listing in Claude. The coach comes with the connector.

  3. 03

    Say "Start coaching me"

    It reads your Garmin data, gives you the picture, asks its five questions. Week 1 follows.

Add to Claude

Opens the official Running Workout listing in Claude. You click “Connect”, and the coach is there — instructions and tools included.

ChatGPT and Gemini: the MCP server address is enough, see the Connection guide.

Frequently asked questions

Can the AI Coach make up a VMA or a finish time? expand_more

No. Running Workout only accepts a VMA from a verified test, a time reported by the athlete or a proposal they explicitly accepted — and refuses a % VMA session when no VMA is known. The coach then proposes a 6-minute test.

Which Garmin data does the coach use? expand_more

The profile computed from your Garmin Connect activities: VMA and its origin, 30-day volume, longest run over 90 days, training load (ACWR), max and resting heart rate, the days you actually run, and the sessions already on your calendar.

Do I need to install a skill or a file besides the connector? expand_more

No. The coach's instructions and its two prompts (start_coaching, weekly_review) are carried by the MCP connector itself: adding Running Workout to Claude is enough. An equivalent skill is available for assistants that don't honour MCP instructions.

Which plans are available? expand_more

Five plans on the same engine: back to running (6 weeks, walk-run, no VMA needed, 3 sessions), 5K (6 weeks, 3 or 4 sessions), 10K (8 weeks, 3 to 5 sessions), half-marathon (10 weeks, 3 or 4 sessions) and marathon (12-16 weeks, 3 to 7 sessions), with targets in % VMA resolved from your profile.