ai-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 <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 ```bash 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) ```bash 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: ```bash arc plan create --race <type> --weeks <n> [--target <time>] [--goal <goal>] [--mileage <level>] ``` If user has Strava data, check their current mileage first: ```bash arc strava summary ``` Then auto-fill `--mileage` based on their actual weekly average. ### 4. Strava Data & Records ```bash 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: ```bash arc feedback --type <fatigue|injury|soreness|illness> --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 ```bash arc stats # Completion rate, streaks, totals ``` ## Command Reference | Command | Purpose | |---------|---------| | `arc config set-token <t>` | 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 <new_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