“My marathon moved to October 18. Refit my plan to the new date.”
“Show me what changes if my race is three weeks earlier.”
“My race changed from a half marathon to a 10K. What should I do with this plan?”

Following a training block

“Show me the training block I am in now and what it is building toward.”
“Close this block and tell me how the planned work compared with what I ran.”
“Compare my last two blocks and suggest one change for the next one.”

Tapering for your race

“Explain my taper and what changes each week.”
“I feel heavy ten days before my race. Should I run more or change the plan?”
“Make my marathon taper three weeks and show me the rebuilt plan.”

Running your race week

“Walk me through my race week and how much running is outside the race.”
“Why is there so little running around my race this week?”
“Can I add a shakeout or make up the workout I missed before race day?”

Workouts

What a session is made of

“What's the workout on Thursday?”
“Walk me through tomorrow's session.”

Asking for the workout you want

“Make Thursday 6 × 4 minutes at threshold with 2 minutes jog between.”
“Turn Saturday's long run into a progression — last 3 miles at marathon pace.”
“Swap Tuesday and Wednesday this week.”
“Give me a session like last Thursday's but one rep longer.”

Changing a session

“Drop the last rep from Thursday's workout.”
“Make the recoveries 90 seconds instead of 2 minutes.”
“Move Friday's workout to Saturday.”
“Swap Tuesday's run with Thursday's run this week.”

Saving a workout to reuse

“Save Thursday's workout so I can use it again.”
“Favorite the 400m session that went well last week.”
“Put my saved threshold workout on Tuesday next week.”
“Show me the shared interval workouts I can use.”

Choosing pace targets and zones

“Make the reps threshold pace and keep the recoveries in Z1.”
“Give the warmup a Z1 to Z2 range.”
“Pin the marathon block at 7:55 to 8:05 per mile.”

Beyond running

How non-running work counts

“Add a bike session on Wednesday instead of the easy run.”
“I lifted twice this week — does that show up anywhere?”
“Put two strength sessions a week into my plan.”

Cross-training in your plan

“Replace Wednesday's easy run with a bike ride.”
“I swim every Monday. Can you build my running around that?”
“Mark today's cross-training as done — I recorded a rowing session.”

Strength and mobility

“Add strength on Tuesday and Friday each week.”
“Keep Thursday for yoga instead of a run.”
“I did my strength session but did not record an activity. Mark it done.”

Building a hybrid week

“Build me a week with four runs, two rides and two strength sessions.”
“Keep my Monday swim and Saturday long run, then arrange the rest around them.”
“Move my strength day so it is not beside Thursday's hard run.”

Reviewing training

Your day and week reviews

“How did yesterday's training go?”
“Review this week so far.”
“Which sessions did I miss last week?”

How a run is scored

“How well did I execute today's workout?”
“Why does this run have no score?”
“Which parts of the session did I hit or miss?”

Feedback on a single run

“Review today's run against what I was supposed to do.”
“What happened in the fourth rep?”
“Save that feedback with the run.”

Coach assessments

“Assess how this training block went.”
“Give me a return-from-injury assessment using the last three weeks.”
“Save that assessment so we can use it when we plan the next block.”

Weekly check-ins

“Check me in for this week — energy is low and my calf is sore.”
“I only have five hours next week. Record that before we adjust the plan.”
“Use my latest check-in to reshape next week.”

Races

Scheduling a race

“Add a 10K tune-up race to my plan on October 10.”
“Show me every race scheduled in this training block.”
“Change the target time for my tune-up race.”

Recording a race result

“Record my race from this results screenshot.”
“Turn last Sunday's activity into a race result.”
“Correct the finish time on my recorded race and link the matching run.”

Reviewing race trends

“Show me how my 10K races have changed over time.”
“Compare my races on this course.”
“Show my race trend for events tagged altitude.”

Tagging your races

“Tag this race altitude and windy.”
“Show me every race tagged trail.”
“Rename my colorado tag to altitude; merge them if altitude already exists.”

Your numbers

Understanding Run Fitness

“What does my Run Fitness say right now?”
“What evidence is my current fitness based on?”
“Show me how my Run Fitness has changed.”

Understanding your training paces

“Show me my current training paces and explain each one.”
“What is my threshold pace, and how is it different from my 10K pace?”
“Use my recent half marathon as the evidence for my half-marathon pace.”

Reading your training zones

“Show me my five training zones in pace and watts.”
“Which zone contains my marathon pace?”
“Why is threshold at the top of Z3 instead of being a threshold zone?”

Running with power

“Add my running Critical Power and show me the five watt bands.”
“Make power the primary target for my next plan.”
“Pin my marathon power from this race and keep the evidence with it.”

Connections and data

Adding training without Strava

“I do not use Strava. Can I show you my recent runs?”
“This run never synced. Help me add it from a screenshot.”
“I did 8 miles yesterday in about 62 minutes. Can you save it?”

Connecting and managing Strava

“Can I connect Strava to my account?”
“Disconnect my Strava connection.”
“What happens to my coaching history if I disconnect Strava?”

When an activity is missing

“My latest run is missing. Help me find it.”
“Check whether yesterday's activity is already stored.”
“This run did not sync. Save it from this screenshot instead.”

How your training data is used

“What training data can my assistant see?”
“Does AgentRunCoach store my chat conversations?”
“How can I revoke access to my Strava data?”

Getting workouts onto your watch

“Is Garmin Sync available for my account, and how do I install it?”
“Send Tuesday's planned workout to my Garmin watch.”
“What parts of this workout will appear on the watch?”

Reviewing duplicate activities

“Check the last 30 days for duplicate activities.”
“Show me why these two runs were flagged as duplicates.”
“Delete the duplicate copy but keep the activity with the fuller data.”

Deleting and restoring activities

“Delete the extra activity from yesterday.”
“Restore the activity I just removed.”
“If I delete this run, what reviews and race records will remain?”

Your account

Creating and signing in to your account

“How do I create an AgentRunCoach account?”
“I signed up with email. What do I do next?”
“Help me get back into my account.”

Managing your account

“Where do I change my profile and timezone?”
“How do I manage or cancel my subscription?”
“I want to delete my account and data.”

Adding skills to your assistant

“Show me which AgentRunCoach skills I can install.”
“Help me install this downloaded skill zip.”
“What does the Garmin Sync skill do, and where does it run?”

Using the prompt library

“Show me the ready-made prompts for reviewing my training.”
“Open the race-recording prompt in my preferred assistant.”
“Which prompt should I use to update how I like to train?”

Reference

Glossary

“What is the difference between my Training Focus and my Training Plan?”
“What does Execution Score mean?”
“Explain the terms on my plan in plain language.”