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Getting started
9 articles- Connection guide Step-by-step tutorial to connect the Running Workout MCP server to Claude, ChatGPT or Gemini and run your Garmin training from a conversation. Free to start.
- The AI Coach, in practice Running Workout teaches Claude how to coach: it reads your Garmin data, asks five questions, builds a 10K plan, pushes it to your watch and adapts it every week.
- How an AI coach works An AI coach works via an MCP connector: it reads your Garmin data, builds your sessions and pushes them to your watch, never inventing a VMA.
- AI coach or human coach? Availability, cost, personalization, form analysis: an honest comparison between AI and human coaching for running training.
- Free running coach: the real options Garmin Coach, PDF plans, clubs, apps, AI coach: which running coaching solutions are truly free, what they adapt or not to your runs, and which to choose for your goal.
- Best AI running coach Runna, Garmin Coach, TrainAsONE, Athletica and Running Workout: prices checked October 27, 2026, Garmin sync, AI chat, and which one is right for you.
- Runna alternative Runna costs $19.99 a month or $119.99 a year (prices checked October 27, 2026). What stays free, and 4 alternatives that send your workouts to Garmin.
- AI running assistant for Garmin An AI running assistant that sees your Garmin: Claude, ChatGPT or Gemini read your runs, build structured workouts and send them to your watch in minutes.
- TrainingPeaks alternative TrainingPeaks Premium costs $134.99 a year. Running Workout: your AI assistant reads your Garmin runs and writes workouts to your watch. Free to start.
Connect Claude, ChatGPT or Gemini
15 articles- Add Running Workout to Claude, ChatGPT or Gemini The steps for each assistant: the connector URL, the Garmin authorization, and what you should see at the end.
- Check that the connection works The first questions to ask your assistant to confirm it really reads your Garmin account.
- Connection troubleshooting Missing connector, refused authorization, workout not reaching the watch: the common causes and their fixes.
- MCP servers for Garmin Garmin MCP servers and AI connectors for Claude, ChatGPT or Gemini: what each one reads, which write workouts to your watch, and what access they ask for.
- Connect an AI to your Garmin data Giving ChatGPT, Claude or Gemini access to your Garmin activities: the available methods, what they are worth, and what they expose.
- Connect Garmin to ChatGPT Connect ChatGPT to Garmin Connect with the Running Workout plugin: install from the plugin directory, authorize, send a first workout to your watch, fallback.
- Connect Garmin to Claude Connect Claude to Garmin Connect with Running Workout: one-click setup from the connector directory, authorization, first workout on your watch, Claude Code.
- Garmin and Gemini: what works Gemini and Garmin Connect: the Gemini app takes custom MCP apps only in the US, and Gemini CLI now needs a paid key. What works today, and how to connect it.
- Garmin and Perplexity Perplexity Pro, Max and Enterprise accept a remote MCP connector: add Running Workout, and Perplexity reads your Garmin runs and sends workouts to your watch.
- Garmin and Copilot Microsoft Copilot does not accept a Garmin connector. What Copilot Health and Copilot Studio do, and how to send workouts to your watch with Claude or ChatGPT.
- Garmin and Mistral Le Chat Mistral's Le Chat, now Vibe, accepts a custom MCP connector: add Running Workout and it reads your Garmin runs and sends workouts to your watch. Step by step.
- Garmin and Grok Grok accepts a custom MCP connector on grok.com: add Running Workout and Grok reads your Garmin runs and sends workouts to your watch. A step-by-step guide.
- ChatGPT and Strava: what works How to connect Strava to ChatGPT: there is no official Strava app in ChatGPT. If you run with a Garmin, connect the watch instead and ChatGPT reads your runs.
- Claude as your running coach Claude as your running coach: linked to Garmin via Running Workout, it reads your runs, sends workouts to your watch and adjusts the week after a missed one.
- Claude and Strava: what works The Strava MCP links Strava to Claude for subscribers, read-only. To send workouts to a Garmin watch, add Running Workout to Claude: free to start.
Training plans
9 articles- No-VMA restart plan 6-week restart plan, walk-run to continuous running, no VMA required. Pushed automatically to your Garmin watch.
- 6-week 5K plan 6-week 5K plan tailored to your VMA, 3 or 4 sessions a week. Pushed automatically to your Garmin watch.
- 8-week 10K plan 8-week 10K plan tailored to your VMA, 3 to 5 sessions a week. Pushed automatically to your Garmin watch.
- 10-week half marathon plan 10-week half marathon plan tailored to your VMA, 3 or 4 sessions a week. Pushed automatically to your Garmin watch.
- 12-to-16-week marathon plan 12-to-16-week marathon plan tailored to your VMA, 3 to 7 sessions a week. Pushed automatically to your Garmin watch.
- AI-driven multisport plan Building a running, cycling and swimming plan with an AI: what it does well, what it gets wrong, and how to get sessions onto the watch.
- Running three times a week Running 3 times a week: two quality sessions and a long run, 48 hours between the hard days, never the long run the day before. Example weeks and a Garmin plan.
- ChatGPT marathon plan on Garmin ChatGPT writes a marathon plan, but alone it can't see your runs or watch. Linked to Garmin via Running Workout, it reads your runs and schedules the plan.
- Gemini running plan Gemini can write a running plan, but alone it can't see your runs or your watch. What links Gemini to Garmin in 2026, and the plan it then puts on your watch.
Workouts by sport
5 articles- Structured running workouts Intervals, threshold or long runs as structured Garmin workouts: which targets exist, how to choose them, and how to have an AI write them.
- Cycling workouts in watts Building a structured cycling workout on Garmin: power in watts, FTP and zones, what changes indoors, cadence and heart-rate targets.
- Pool swimming workouts Building a structured pool swim on Garmin: pool length, pace zones, CSS offset, stroke, drill and equipment. What the watch accepts.
- Pace, FTP and CSS benchmarks The four benchmarks that calibrate structured workouts: what they measure, how to test them yourself, and how often to redo them.
- SWOLF on Garmin What SWOLF means on a Garmin watch, how it's computed (time + strokes per length), what score to aim for in a 25 m pool, and which swim sessions bring it down.
Prepare a race
72 articles- Paris Marathon 2027 Paris Marathon on April 4, 2027: date, ballot entry, and a 12-week plan timed for race day, sent straight to your Garmin watch.
- Paris Half Marathon 2027 HOKA Paris Half Marathon on March 7, 2027: ballot entry, course revealed in early 2027, and a 10-week plan timed for race day, sent to your Garmin watch.
- Valencia Marathon 2026 Valencia Marathon on December 6, 2026: 46th edition, sold out, 5 hr 30 min time limit. Your final workouts and target paces, sent to your Garmin watch.
- New York City Marathon 2026 NYC Marathon on November 7, 2027: entry drawing, bridges and Central Park, and a 12-week plan from August 16, sent straight to your Garmin watch.
- Chicago Marathon 2027 Chicago Marathon on October 10, 2027: flat course, 6:30 time limit, entry drawing, and a 12-week plan from July 19, sent straight to your Garmin watch.
- Amsterdam Marathon 2026 Amsterdam Marathon on October 31, 2027: registration from December 19, 2026, start and finish in the Olympic Stadium, a flat course and a 12-week Garmin plan.
- Frankfurt Marathon 2026 Frankfurt Marathon on October 31, 2027: a flat course, a finish inside the Festhalle, a 6-hour time limit and a 12-week plan timed to race day, on Garmin.
- La Rochelle Marathon 2026 La Rochelle Marathon on November 29, 2026: two almost flat loops, 9 a.m. start, 5:30 time limit, pacers from 2:45 to 4:30, and your workouts on Garmin.
- Nice-Cannes Marathon 2026 Nice-Cannes Marathon on November 8, 2026: sold-out 18th edition, wave starts, 6-hour cutoff, 100 m of climbing. Your target paces and taper, on your Garmin.
- Toulouse Marathon 2026 Toulouse Marathon 2027: expected in the autumn, waiting list open, 217 m (712 ft) of climbing in 2026. A 12-week plan set to race day, on your Garmin.
- Rennes Green Marathon 2026 Rennes Green Marathon 2027: expected in October, two city loops, 110 m (360 ft) of climbing in 2026. A 12-week plan timed for race day, on your Garmin.
- Seville Marathon 2027 Seville Marathon on February 21, 2027: 42nd edition, 8:30 a.m. start, sold out. A 12-week plan from November 30, sent straight to your Garmin watch.
- Tokyo Marathon 2027 Tokyo Marathon on March 7, 2027: the 20th edition, lottery entry, and a 12-week plan timed for race day, sent straight to your Garmin watch.
- Barcelona Marathon 2027 Barcelona Marathon on March 14, 2027: 8:30 a.m. start on Passeig de Gràcia, 37,000 bibs. A 12-week plan from December 21, sent straight to your Garmin.
- London Marathon 2027 London Marathon on April 24–25, 2027, over two days: ballot entry, a downhill-then-flat course and a 12-week plan timed for race day, sent to your Garmin.
- Boston Marathon 2027 Boston Marathon on April 19, 2027: qualifying times, a 5:17 cutoff under the standard, Heartbreak Hill and a 12-week plan sent straight to your Garmin.
- Rotterdam Marathon 2027 Rotterdam Marathon on April 11, 2027: free pre-registration then first-come entry, a flat course, a 5:30 time limit and a 12-week plan sent to your Garmin.
- Nantes Marathon 2027 Nantes Marathon on April 25, 2027: 45th edition, start at the Machines de l'Île, 5:45 cutoff. A 12-week plan from February 1, sent to your Garmin watch.
- Boulogne-Billancourt Half Marathon 2026 Boulogne-Billancourt Half Marathon on November 15, 2026, 10 a.m.: 407 ft of climbing, 3-hour cutoff, pacers, and your workouts sent to your Garmin watch.
- Valencia Half Marathon 2026 Valencia Half Marathon 2027 on October 24: ballot in November 2026, bibs from €40 to €100, 25,000 places. A 10-week plan on your Garmin.
- Lisbon Half Marathon 2027 Lisbon Half Marathon on March 7, 2027: 9:20 a.m. start on the 25 de Abril Bridge, finish at Jerónimos. A 10-week plan from December 28, sent to your Garmin.
- Berlin Half Marathon 2027 Berlin Half Marathon on April 4, 2027: a flat course to the Brandenburg Gate, a 3:15 time limit and a 10-week plan from January 25, sent to your Garmin.
- How many weeks until my race? Count the weeks until your marathon, half, 10K or 5K, and the ideal date to start your training plan. Free; your workouts can then go to Garmin.
- Berlin Marathon 2027 Berlin Marathon on September 26, 2027: ballot from October 1 to November 12, 2026, a flat course, a 6:15 time limit and a 12-week plan on your Garmin.
- Sydney Marathon 2027 Sydney Marathon on August 29, 2027: ballot entry, 1,027 ft of climbing, a 7-hour cut-off and a 12-week plan timed for race day, sent to your Garmin.
- Cape Town Marathon Cape Town Marathon on May 23, 2027: Africa's first Major, ballot closed, a 6:30 cut-off and a 12-week plan timed for race day, sent to your Garmin.
- Shanghai Marathon Shanghai Marathon on December 6, 2026: the 30th edition, a 7 a.m. start on the Bund, finish at Xujiahui, and your final workouts sent to your Garmin.
- Marseille-Cassis Marseille-Cassis 2027 on October 31: entries not open yet (March and €75 in 2026), 12.4 miles over the Gineste, a 10-week plan on Garmin.
- Paris 20K 2027 Paris 20K on October 10, 2027: Pont d'Iéna start, a loop through the Bois de Boulogne and along the Seine, 2:50 cutoff and a 10-week plan on Garmin.
- Istanbul Marathon 2026 Istanbul Marathon 2027: next edition expected in early November, start on the Asian shore, finish in Sultanahmet. A 12-week plan on your Garmin watch.
- Athens Marathon 2026 Athens Marathon on November 8, 2026: 43rd edition, 8:30 a.m. start in Marathon, climbing to mile 19. Your final workouts, sent straight to your Garmin.
- Bordeaux Marathon 2026 Bordeaux Marathon on November 8, 2026, 8 a.m. start: a course across both banks, a 5:30 time limit, and your final workouts sent straight to your Garmin.
- Málaga Marathon 2026 Málaga Marathon on November 8, 2026: 8:30 a.m. start on Paseo del Parque, 5 h 30 time limit. Your taper workouts, sent straight to your Garmin watch.
- Porto Marathon 2026 Porto Marathon on November 8, 2026: 22nd edition, 8 a.m. start, sold out. Your taper workouts and race-day pace plan, sent straight to your Garmin watch.
- Deauville Marathon 2026 Deauville Marathon on November 15, 2026, at 10 a.m.: 371 ft of climbing, a finish on the Planches, and your last workouts sent to your Garmin watch.
- Philadelphia Marathon 2026 Philadelphia Marathon on November 22, 2026: 7:00 a.m. start, Fairmount Park hills, sold out. Your final workouts and taper, sent straight to your Garmin.
- San Sebastián Marathon 2026 San Sebastián Marathon on November 22, 2026: 47th edition, 9 a.m. start, sold out. Your final workouts and taper, sent straight to your Garmin watch.
- SaintéLyon 2026 SaintéSprint at the SaintéLyon on November 28, 2026, at 10:45 p.m.: 14.9 miles at night from Soucieu-en-Jarrest, and your last workouts sent to your Garmin.
- Florence Marathon 2026 Florence Marathon on November 29, 2026: 42nd edition, 8:30 a.m. start in Piazza del Duomo, flat course. Your final workouts, sent straight to your Garmin.
- Honolulu Marathon 2026 Honolulu Marathon on December 13, 2026: 5:00 a.m. start, Diamond Head climbs, no time limit. Your final workouts and taper, sent straight to your Garmin.
- Corrida de Houilles 2026 Corrida de Houilles on December 27, 2026: two 3.1-mile loops, starts at 3:15 and 5 p.m., entries close December 13. Your 10K plan starts on November 2.
- Dubai Marathon 2027 Dubai Marathon on January 17, 2027: 26th edition, 6:30 a.m. start, 6-hour cut-off. Your final sessions, built by your AI assistant and sent to your Garmin.
- Houston Marathon 2027 Houston Marathon on January 17, 2027: 6:55 a.m. start, flat course, sold out. Your workouts to race day, from marathon pace to the taper, on your Garmin.
- Marrakech Marathon 2027 Marrakech Marathon on January 31, 2027: 37th edition, 7:45 a.m. start, 5 h 30 time limit. A 12-week plan from November 9, sent straight to your Garmin.
- Barcelona Half Marathon 2027 Barcelona Half Marathon on February 14, 2027: 37th edition, 8:30 a.m. start, sold out. A 10-week plan from December 7, sent straight to your Garmin.
- Osaka Marathon 2027 Osaka Marathon on February 28, 2027: 15th edition, 9:15 a.m. start, a flat course. A 12-week plan from December 7, with every workout sent to your Garmin.
- Los Angeles Marathon 2027 Los Angeles Marathon on March 7, 2027: Dodger Stadium to Century City, 7:00 a.m. start. A 12-week plan from December 14, sent straight to your Garmin watch.
- Nagoya Women's Marathon 2027 Nagoya Women's Marathon on March 14, 2027: 9:10 a.m. start at Vantelin Dome, 7-hour limit. A 12-week plan from December 21, sent straight to your Garmin.
- Rome Marathon 2027 Rome Marathon on March 14, 2027: 32nd edition, start around 8:30 a.m., 7-hour time limit. A 12-week plan from December 21, sent straight to your Garmin.
- EcoTrail Paris 2027 EcoTrail Paris Trail 20 km on March 21, 2027: 13.5 miles, 1,804 ft of climbing, Saint-Cloud to Meudon. A 10-week plan from January 11, on your Garmin.
- Seoul Marathon 2027 Seoul Marathon on March 21, 2027: 97th edition, strict 5-hour cutoff, qualifying time required. A 12-week plan from December 28, sent to your Garmin.
- Mont Saint-Michel Marathon 2027 Mont Saint-Michel Marathon on March 21, 2027: Cancale to the Mont, 295 ft of climbing, lottery entry. A 12-week plan from December 28, sent to your Garmin.
- NYC Half 2027 NYC Half on March 21, 2027: drawing on November 18, Brooklyn Bridge and Times Square. A 10-week plan from January 11, sent straight to your Garmin watch.
- Brighton Marathon 2027 Brighton Marathon on April 4, 2027: 477 ft of climbing, a 7-hour cut-off. A 12-week plan from January 11, with every session sent to your Garmin watch.
- Milan Marathon 2027 Milan Marathon on April 4, 2027: 25th edition, registration open. A 12-week plan from January 11, set to race day and sent straight to your Garmin watch.
- Madrid Half Marathon 2027 Madrid Half Marathon on April 4, 2027: 26th edition, 9:15 a.m. start, uphill first 3 miles. A 10-week plan from January 25, sent to your Garmin watch.
- Zurich Marathon 2027 Zurich Marathon on April 11, 2027: 8 a.m. start at the Quaibrücke, a near-flat course out to Meilen, sold out. A 12-week plan from January 18 on your Garmin.
- Lake Annecy Marathon 2027 Lake Annecy Marathon 2027: expected in April, starting at Le Pâquier on an FFA-certified course. A 12-week plan set to race day, sent straight to your Garmin.
- Manchester Marathon 2027 Manchester Marathon on April 18, 2027: a flat course, public places sold out. A 12-week plan from January 25, sent straight to your Garmin watch.
- Montpellier Marathon 2027 Montpellier Marathon 2027: date expected in April, two 13.1-mile loops, 738 ft of climbing in 2026. A 12-week plan set to race day, sent to your Garmin.
- Vienna City Marathon 2027 Vienna City Marathon on April 18, 2027: 44th edition, wave start from 9 a.m., sold out. A 12-week plan from January 25, sent straight to your Garmin watch.
- Hamburg Marathon 2027 Haspa Marathon Hamburg on April 25, 2027: 41st edition, 8:30 a.m. start, all 20,000 bibs taken. A 12-week plan from February 1, sent to your Garmin watch.
- Madrid Marathon 2027 Madrid Marathon on April 25, 2027: 17,000 places, climbs at the start and finish. A 12-week plan from February 1, sent straight to your Garmin watch.
- Prague Marathon 2027 Prague Marathon on May 2, 2027: 32nd edition, 8 a.m. start on Old Town Square, Charles Bridge before mile 2. A 12-week plan from February 8 on your Garmin.
- Copenhagen Marathon 2027 Copenhagen Marathon on May 9, 2027: 9:30 a.m. start, flat course, bibs by lottery. A 12-week plan from February 15, sent to your Garmin watch each week.
- Geneva Marathon 2027 Generali Geneva Marathon on May 9, 2027: start in Cologny, finish on the Mont-Blanc Bridge, 525 ft of climbing. A 12-week plan from February 15 on Garmin.
- Santiago Marathon 2027 Santiago Marathon (Chile) on May 16, 2027: start at La Moneda, 6-hour limit, a climb to mile 20. A 12-week plan from February 22, sent to your Garmin.
- Göteborgsvarvet 2027 Göteborgsvarvet, the Gothenburg Half Marathon, on Saturday, May 22, 2027: first wave at 1 p.m., sold out. A 10-week plan from March 15 on your Garmin.
- Stockholm Marathon 2027 Stockholm Marathon on Saturday, May 29, 2027: noon start, finish in the 1912 Olympic Stadium, a hilly course. A 12-week plan from March 8 on your Garmin.
- Edinburgh Marathon 2027 Edinburgh Marathon on May 30, 2027, 10 a.m. start: downhill, then along the coast, 6 h 30 cut-off. A 12-week plan from March 8, sent to your Garmin watch.
- Ottawa Marathon 2027 Ottawa Marathon on May 30, 2027: 7:00 a.m. start at City Hall, Boston qualifier. A 12-week plan from March 8, sent straight to your Garmin watch.
- Rio Marathon 2027 Rio de Janeiro Marathon on May 30, 2027: 5:30 a.m. start in Recreio, finish on the Aterro do Flamengo, 6-hour limit. A 12-week plan from March 8 on your Garmin.
Getting better at running
31 articles- The 6-minute VMA test The 6-minute VMA test explained: protocol, maximal aerobic speed calculation, when to repeat it, and how your AI coach reads the result from your Garmin activity.
- Threshold pace Threshold pace explained: between 85 and 90% of VMA, how your AI coach calculates it, the plan's 3 × 8 min to 30-minute continuous sessions, and the mistakes to avoid.
- Easy endurance Easy endurance explained: 60 to 70% of MAS, 65 to 75% of max HR, why it builds the base, and how to hold it on your Garmin with your AI coach.
- The long run The long run explained: the 15% rule, easy-endurance pace, marathon-pace blocks at the end of the run, and what your AI coach checks in your Garmin data.
- Short or long intervals Short intervals (30 s to 2 min at 95-105% of VMA) or long (3 to 6 min at 90-95%): what each develops, how the plan sequences them and how your AI coach reads each repeat on Garmin.
- Hill sessions Hill sessions in running: short, medium and long hills, what each develops, where the plan places them, and how your AI coach sends them to your Garmin watch.
- Training load (ACWR) ACWR explained: ratio between the week's load and the month's, calculated from your Garmin activities, the thresholds your AI coach applies and what it changes in your plan.
- The assimilation week The assimilation week explained: volume cut by 30 to 40%, paces kept, one week in four, and the Garmin signals that make your AI coach bring it forward.
- The pre-race taper The taper explained: three weeks for a marathon, two for a half, ten days for a 10K, reduced volume and kept intensity, a typical final week and misleading sensations.
- Running in strong heat Running in strong heat: the rule of paces reduced by 3 to 5% above 28 °C, heart rate as the target on the watch, timing and route, and how to read summer sessions.
- Running in winter Running in winter: the 5 °C warm-up rule, which sessions to replace below 0 °C, the long run versus ice, and how your AI coach reads your winter runs on Garmin.
- Running cadence Running cadence explained: what the watch measures, why 180 is not a universal target, when to work on it, and how your AI coach reads it in your Garmin activities.
- The warm-up The running warm-up: 10 minutes of jogging and progressive strides, its variants by session and season, what changes before a race, and how it reaches your watch.
- Recovering after a race Recovering after a race: the one-day-per-3-to-4-km rule after a 10K, a half or a marathon, what your AI coach puts on the watch during recovery, and how it restarts the plan.
- Going from 3 to 4 sessions a week Going from 3 to 4 running sessions a week: the three Garmin signals that say you are ready, which session to add, and how your AI coach watches the transition.
- Running your first 10K Running your first 10K: the 30-continuous-minute prerequisite, the 8-week plan at 3 sessions, paces set on your VMA, and the race-day instruction sent to your Garmin watch.
- 10K under 45 minutes Running 10K under 45 minutes: the VMA required (14.8 km/h minimum), the 8-week plan at 4 sessions with threshold and VMA, and the race-day pacing instruction on your Garmin watch.
- Half marathon under 1 h 45 Running a half marathon under 1 h 45: the VMA required (14.2 km/h), threshold up to 30 continuous minutes, the 10-week plan and the race-day pacing instruction on your Garmin watch.
- Marathon under 4 hours Running a marathon under 4 hours: the VMA required (13.2 km/h), base volume, the long run with 45 minutes at marathon pace, and the race-day pacing instruction on your Garmin watch.
- Marathon under 3 h 30 Running a marathon under 3 h 30: VMA of 15.5 km/h, 50 km a week, a 1 h 38 half, the 16-week plan at 5 sessions and the race-day pacing instruction on your Garmin watch.
- MAS calculator (easy, marathon and threshold paces) MAS (VMA) calculator: enter your MAS or a recent race time to get easy, marathon, threshold and interval paces in min/mi, heart-rate ranges and race times.
- Long intervals Long interval sessions: 5 × 1,000 m, 3 × 2,000 m, 2 × 3,000 m. At what pace, what recovery, how to progress over 8 weeks, and how to build it on a Garmin watch.
- Pyramid workout Pyramid running workout: three formats (200 to 800 m, by minutes, 1,000 to 3,000 m), paces as a % of MAS, when to run it, how to send it to Garmin.
- Fartlek training Fartlek running explained: free or structured, four formats including 30/30, paces as a % of MAS, where it fits in your week and how to send it to Garmin.
- Marathon pace Marathon pace chart from 3:00 to 5:00 in 15-minute steps: pace per mile, mph and half split, then your pace from your MAS and the workout sent to your Garmin.
- 10K pace 10K pace: work it out from your goal time or your MAS (90 to 93%), pace tables in min/mile, key sessions, and sending them to your Garmin watch.
- The 30/30 workout The 30/30 running workout: 30 s at 100% of MAS, 30 s of jogging. Distance for your MAS, 15/15 and 45/45 variations, progression and Garmin watch.
- 5K in under 25 minutes Run a 5K in under 25 minutes: 8:03 per mile, a MAS of about 8 mph, the 6-week plan session by session and race-day pacing sent to your Garmin watch.
- Half marathon under 2 hours Half marathon in under 2 hours: 9:09 per mile, a MAS of about 7.8 to 8.1 mph, the 10-week plan session by session and race-day pacing on your Garmin watch.
- First marathon: the plan to finish Train for your first marathon to finish: prerequisites, 12 to 16 weeks, pace set from your MAS, long runs up to 2.5 hours, workouts sent to your Garmin.
- Easy run and zone 2 calculator Work out your easy run pace (60-70% of MAS) and heart rate (65-75% of max HR) in bpm, see how it maps to Garmin zone 2, then send the run to your watch.
Tools, watch and analysis
18 articles- Reading a plan week How to read a training plan week: each session's name and steps, targets in percent of VMA converted to actual pace, the "why" of each session and what you can change.
- Missed session: what to do A missed session in your plan: what your AI coach decides depending on whether it was an easy run, a quality session or a long run, why it never compresses two sessions, and how to prevent rather than make up.
- Moving the race date Moving a race date in your plan: what your AI coach adjusts when the race is postponed or brought forward, the minimum taper it protects, and when it prefers to start a fresh plan.
- Choosing your plan variant Choosing your training plan variant, from 3 to 7 sessions a week: what each variant contains, how your AI coach recommends it from your last 30 Garmin days, and when to change.
- Pace zones on the watch The pace and HR ranges your AI coach sends to the Garmin watch: calculated from your actual VMA, different from Garmin's default zones, how to read alerts while running and when they change.
- Creating a workout in one sentence Creating a structured Garmin workout through conversation: what your AI assistant builds from one sentence, targets converted from your VMA, what it asks when an element is missing, and what it refuses.
- Analysing an activity How your AI coach analyses a Garmin activity: first kilometre, second half, evenness for a race; pace and HR per block for a session; and the numbers it deliberately ignores.
- Cardiac drift Cardiac drift explained: calculation over the two halves of a long run, the 5 and 10% thresholds, what it says about pace and hydration, and what your AI coach changes when it is too high.
- Claude, ChatGPT or Gemini? Honest comparison of Claude, ChatGPT and Gemini for running coaching with Running Workout: what is identical (tools, rules, data), what changes (installation, confirmations, links), and which to choose.
- Useful phrases for your coach Twenty useful phrases to drive your AI running coach: start coaching, run the weekly review, push the week to the watch, create or move a workout, move the race date.
- Convert mph to pace 6 mph = 10:00 per mile, 8 mph = 7:30 per mile: the formula to convert speed and pace, a chart from 5 to 12 mph and the matching 10K finish time for each speed.
- Garmin Coach or an AI coach Garmin Coach, checked on Garmin's help pages: Run Coach to the marathon, Jeff, Greg and Amy's plans, real limits, and what a connected AI coach does instead.
- Garmin daily suggested workouts How Garmin builds daily suggested workouts, which watches get them, the 4 reasons they don't show up, and how to get a workout built around your own goal.
- Garmin Connect+ vs an AI assistant Garmin Connect+ checked on garmin.com: price by country, what Active Intelligence does, what stays included, and what a connected AI assistant does differently.
- Create a workout in Garmin Connect Create a workout in Garmin Connect step by step, in the app and on the web: steps, pace or heart rate targets, repeats. Then the same workout in one sentence.
- Import a training plan into Garmin Connect Garmin Connect does not import PDF or spreadsheet plans. Garmin Coach, linked apps, manual entry: what works, and a plan placed on your calendar by your AI.
- Send a workout to your Garmin watch Send a workout to your Garmin watch from the app or the website, where to find it on the watch, and what to do when it does not appear. Then sending by AI.
- Interval workouts on Garmin Intervals on Garmin: the watch's Intervals feature, a structured Garmin Connect workout, 3 examples at % of MAS, then the same workout from your AI assistant.
Data and technical
12 articles- The athlete data the coach reads VMA, max heart rate, training load: where these values come from, how to check and correct them.
- What the connector can do, and its limits The list of actions available through conversation — create, schedule, move, analyze — and the limits Garmin imposes.
- Writing a workout to Garmin via API The three ways to send a structured workout to Garmin Connect: the official Training API, a FIT file, or a third-party bridge. What each allows.
- The FIT file explained What a Garmin FIT file contains, what it adds over the activity summary, and the cases where you actually need it.
- Export your Garmin data to an AI FIT file, CSV or full Garmin Connect export, or an MCP connector: how to give your Garmin data to ChatGPT, Claude or Gemini, and why the connector also lets you send workouts to the watch.
- Garmin from Claude Code (MCP) Use the Garmin API personally without developer access: the Running Workout MCP server in Claude Code, its tools (activities, profile, workouts, plans), and automation scripts.
- Garmin VO2 max Garmin VO2 max explained: how the watch estimates it, why it drops in heat or at altitude, what it does not tell you, and how it relates to your training MAS.
- Garmin Body Battery Garmin Body Battery explained: what the 5–100 scale measures, what charges and drains it, how it differs from training readiness and how to use it for workouts.
- Garmin Training Status Garmin Training Status: what Productive, Maintaining, Recovery or Overreaching mean, why the label can be wrong, and how to read it alongside your ACWR.
- Garmin heart rate zones Garmin heart rate zones explained: default calculation, max HR, resting HR, lactate threshold, setup on the watch or in Garmin Connect, and workout use.
- Import your Garmin history Garmin limits automatic retrieval to the last 30 days. How to import all your older history with a Garmin data export, step by step.
- Garmin dashboard with Claude Build a dashboard of your Garmin runs with Claude: connect Garmin through Running Workout, ask for your charts, then send the next workout to your watch.
Account, privacy and contact
4 articles- Contact support Contact Running Workout support for any question about the app, the Garmin connection, or the MCP connector.
- Privacy Policy Privacy policy for Running Workout by Euclide Ltd. Data collected, retention period, access and deletion rights — GDPR compliance and data protection.
- Legal Notice Legal notice and terms of use for Running Workout. Hosting, intellectual property, liability — Garmin training service operated by Euclide Ltd.
- Delete your account and data Delete your Running Workout account from Settings: activities, workouts, plans and connections erased, Garmin revoked, Pro subscription canceled.
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