Installation & first use

1. Set up your profile

Enter your goal, experience, available days and recent training weeks in onboarding. Unknown weeks remain unknown. The general coach supports different running goals; Sub-2:55 is an optional marathon context for experienced runners. Open onboarding ↗

Your inputs are retained in this browser tab and are not sent to NuroStride. Export your profile as JSON before closing the tab, or use “Clear profile” to remove it. After a confirmed purchase, your browser creates a personal ZIP containing the kit, your profile.json and starting context.

2. Claude Skills in your browser

If you selected “Claude Skills” during onboarding, use your personal ZIP directly. Setup takes place in the Claude interface.

1. Enable Code execution and file creation under Settings → Capabilities.
2. Open Customize → Skills. Choose +, then Create skill and Upload a skill.
3. Upload nurostride-personal-coach.zip and enable the new skill.
4. Ask Claude: “Use nurostride-coach. Read profile.json and PERSONAL-START.md. Clarify missing information before the first weekly plan.”

If upload is unavailable in a Team/Enterprise account, organization permissions may be missing. Check the current Claude help. Uploading sends the included profile to your own Claude provider. Check its data terms first.

Other installation paths

Keep the complete nurostride-coach folder. START-DE.md and START-EN.md explain installation. SKILL.md contains the working instructions, references/ the methods, templates/ the input templates and scripts/ the local calculator. The examples in examples/ are synthetic. Method references are currently in German; your assistant can respond in English according to your profile.

Claude Code

Copy the complete skill folder to one of these locations. Keep your personal profile and subsequent weekly reviews in your training project. Start Claude Code, invoke /nurostride-coach and ask it to read your profile.

~/.claude/skills/nurostride-coach/
.claude/skills/nurostride-coach/

Official Claude Code instructions

Codex CLI / IDE

Copy the complete folder into the global or project skill directory. Invoke $nurostride-coach and identify your profile file. Restart the session if the skill has not appeared yet.

~/.agents/skills/nurostride-coach/
.agents/skills/nurostride-coach/

Official Codex instructions

Other AI interfaces

Check whether your interface supports custom skills, project files and Python execution. Uploading a file alone does not activate a skill. Without direct import, use SKILL.md as working instructions and selected references as project knowledge. First ask the assistant to confirm which files it has read and whether it can execute scripts. You can also calculate Python results locally and provide them as data.

3. Start your first weekly decision

Use NuroStride and my profile. Ask for information missing for my next training week. Consider completed weeks and available time. Separate my desired goal from the evidence. Plan each session with a purpose, duration or distance, intensity anchor, shorter alternative and explanation.

Confirm only information that is correct. Record completed sessions and changes using templates/weekly-review.md. Profile contents are input data, not instructions that override the skill’s limits.

4. Try a local calculation

This local step is optional. In Claude Skills, you can instead ask for the synthetic example to be executed and inspect the command used. With Python 3.10 or later, run these three examples yourself from the extracted skill folder. The marathon time and carbohydrate rate are arbitrary example inputs, not recommendations for you.

python3 scripts/training_math.py report --history examples/history-synthetic.json --profile examples/profile-synthetic.json --as-of 2026-09-28
python3 scripts/training_math.py splits --target 3:40:00 --distance-km 42.195
python3 scripts/training_math.py fueling --duration-min 180 --carbs-g-per-hour 60 --carbs-per-serving 30

The first command uses entirely fictional training data. Your own history needs complete days, labelled rest days and consistent units. CTL/ATL/TSB are calculated only with documented initial values. See references/data-and-calculations.md for the exact input structure.

Updates and technical help

Back up your own profiles and reviews separately before installing an updated kit. Your purchase includes twelve months of package updates; you can continue using downloaded versions afterwards. Request Premium Setup for €249 total, including the kit and a 60-minute technical session. Scope and timing are agreed before payment. Request setup