Running Mileage 10% Rule Connector for AI agents.
3 live capabilities
Build safe training plans and avoid overuse injuries with data-backed progression.
Waiting for input…
Why people use Running Mileage 10% Rule
Running Mileage 10% Rule for Injury Prevention in Marathon Training
This Connector changes that by putting a safety rail on your training. Instead of guessing, you tell your agent your current stats and your goal. It calculates a progression that follows the 10% rule and a 12% volatility cap. You get a clear, actionable plan that keeps you moving forward without the risk of a sudden spike sidelined your progress.
What Vinkius changes
It turns your running goals into a science-based roadmap to prevent injuries.
Use it from Claude, ChatGPT, Cursor or another AI client you already have.
One account · 6,100+ Connectors
- Real-world use case 01
Safe Marathon Prep
A runner wants to go from 10k to a half marathon without getting injured.
- Real-world use case 02
Quick Coaching Audits
A coach needs to quickly verify if a client's proposed jump from 30k to 40k is too fast.
- Real-world use case 03
Weekly Mileage Check
A runner finished a hard week and needs to know how much to dial back or push forward next week.
Complete set · 3capabilities
The complete Running Mileage 10% Rule capability set.
These are the exact actions your AI can choose when you ask it to work with Running Mileage 10% Rule.
01—03
3 capabilities in this set.
Part of 3 available through Running Mileage 10% Rule.
- 01 Capability
Calculate next step
The calculate_next_step capability determines your safest mileage for next week. It ensures you don't overtrain.
- 02 Capability
Generate mileage plan
The generate_mileage_plan capability builds a full week-by-week training schedule. It maps your path to a target goal.
- 03 Capability
Validate transition safety
The validate_transition_safety capability audits a specific mileage increase. It checks if the jump is safe for your body.
Set up in minutes
One URL. Then ask Running Mileage 10% Rule to work.
Claude and ChatGPT only need the Connector URL. Copy it once, add it in settings, and use Running Mileage 10% Rule from the conversation.
Choose your client
Live previewAdvanced clients IDE · CLI
Claude · Web + desktop
Connector URL · ready to paste
Streamable HTTPhttps://edge.vinkius.com/vk_preview_0WmTnGtqhH4lHERFbFrdJCpebof9SfqmFOxgkuj5/mcp - Step 01
Open Connectors
In Claude Web or Claude Desktop, open Settings and choose Connectors.
- Step 02
Add the URL
Choose Add custom connector, name it Running Mileage 10% Rule, and paste the URL above.
- Step 03
Turn it on in chat
Select +, open Connectors, and enable Running Mileage 10% Rule for the conversation.
ChatGPT · Web + desktop
Connector URL · ready to paste
Streamable HTTPhttps://edge.vinkius.com/vk_preview_0WmTnGtqhH4lHERFbFrdJCpebof9SfqmFOxgkuj5/mcp - Step 01
Open MCP settings
On desktop, open Settings and MCP servers. On web, open your workspace app or connector settings.
- Step 02
Add the URL
Choose Add server with Streamable HTTP, or create a custom MCP app, then paste the Running Mileage 10% Rule URL.
- Step 03
Save and start
Save the connection and enable Running Mileage 10% Rule in your conversation. Desktop may ask you to restart once.
Cursor · IDE configuration
Advanced setup
{
"mcpServers": {
"running-mileage-10-rule": {
"url": "https://edge.vinkius.com/vk_preview_0WmTnGtqhH4lHERFbFrdJCpebof9SfqmFOxgkuj5/mcp"
}
}
}- Step 01
Open MCP Settings
Press Cmd+Shift+P (macOS) or Ctrl+Shift+P (Windows/Linux) → search "MCP Settings"
- Step 02
Add the server config
Paste the JSON configuration above into the mcp.json file that opens
- Step 03
Save the file
Cursor will automatically detect the new Connector
- Step 04
Start using Running Mileage 10% Rule
Open Agent mode in chat and ask: "Using Running Mileage 10% Rule, help me...". 3 tools available
VS Code Copilot · IDE configuration
Advanced setup
{
"mcpServers": {
"running-mileage-10-rule": {
"url": "https://edge.vinkius.com/vk_preview_0WmTnGtqhH4lHERFbFrdJCpebof9SfqmFOxgkuj5/mcp"
}
}
}- Step 01
Create MCP config
Create a .vscode/mcp.json file in your project root
- Step 02
Add the server config
Paste the JSON configuration above
- Step 03
Enable Agent mode
Open GitHub Copilot Chat and switch to Agent mode using the dropdown
- Step 04
Start using Running Mileage 10% Rule
Ask Copilot: "Using Running Mileage 10% Rule, help me...". 3 tools available
Windsurf · IDE configuration
Advanced setup
{
"mcpServers": {
"running-mileage-10-rule": {
"url": "https://edge.vinkius.com/vk_preview_0WmTnGtqhH4lHERFbFrdJCpebof9SfqmFOxgkuj5/mcp"
}
}
}- Step 01
Open MCP Settings
Go to Settings → MCP Configuration or press Cmd+Shift+P and search "MCP"
- Step 02
Add the server
Paste the JSON configuration above into mcp_config.json
- Step 03
Save and reload
Windsurf will detect the new server automatically
- Step 04
Start using Running Mileage 10% Rule
Open Cascade and ask: "Using Running Mileage 10% Rule, help me...". 3 tools available
Cline · IDE configuration
Advanced setup
{
"mcpServers": {
"running-mileage-10-rule": {
"url": "https://edge.vinkius.com/vk_preview_0WmTnGtqhH4lHERFbFrdJCpebof9SfqmFOxgkuj5/mcp"
}
}
}- Step 01
Open Cline MCP Settings
Click the Connectors icon in the Cline sidebar panel
- Step 02
Add remote server
Click "Add Connector" and paste the configuration above
- Step 03
Enable the server
Toggle the server switch to ON
- Step 04
Start using Running Mileage 10% Rule
Ask Cline: "Using Running Mileage 10% Rule, help me...". 3 tools available
Claude Code · Terminal command
Advanced setup
claude mcp add running-mileage-10-rule --transport http "https://edge.vinkius.com/vk_preview_0WmTnGtqhH4lHERFbFrdJCpebof9SfqmFOxgkuj5/mcp"- Step 01
Install Claude Code
Run npm install -g @anthropic-ai/claude-code if not already installed
- Step 02
Add the Connector
Run the command above in your terminal
- Step 03
Verify the connection
Run claude mcp to list connected servers, or type /mcp inside a session
- Step 04
Start using Running Mileage 10% Rule
Ask Claude: "Using Running Mileage 10% Rule, show me...". 3 tools are ready
Where the request belongs
Work Running Mileage 10% Rule can move forward.
This is for runners who want to hit a PR without ending up in physical therapy. It's for those who find manual training math tedious or intimidating.
Marathon Trainee
Uses this to build a 16-week plan that safely scales from base miles to peak volume.
Running Coach
Quickly generates and audits progression plans for multiple clients to ensure they don't overtrain.
Fitness Content Creator
Builds accurate mileage progression charts for training programs shared with their audience.
Physical Therapist
Helps patients create a gradual return-to-running schedule after an injury.
Build the capability set
Add more capabilities.
Each Connector adds new actions and data without changing how you work.
Browse Connectors
Training Pace Calculator
Calculate running training intensity zones and race pace predictions based on performance or VO2max.
Running Race Predictor
Predict race performance and generate segmented pacing strategies using the Riegel model.
Training Load Calculator
Quantify training stress, detect overtraining risks, and generate recovery strategies.
Progressive Overload Planner
Automate 12-week strength training schedules with safety-capped linear progression.
Rest Interval Optimizer
Calculate optimal rest periods between sets based on training goals and intensity.
Running Pace Converter
Convert running paces, predict race times using Riegel formula, and generate training zones.
Bring your own AI
Change the model, client or framework. Keep Running Mileage 10% Rule connected.
-
Claude -
ChatGPT -
Gemini -
Cursor -
VS Code -
Windsurf -
ZCode -
Cline -
Zed -
Continue -
Kiro -
Roo Code -
Zencoder -
Goose -
Void -
Augment Code -
Amp -
Qodo -
Tabnine -
Pieces -
Sourcegraph Cody -
JetBrains -
Warp -
Amazon Q -
Antigravity -
BoltAI -
Raycast -
Jan -
LM Studio -
AnythingLLM -
Open WebUI -
Msty -
Cherry Studio -
LibreChat -
TypingMind -
Chorus -
5ire -
n8n -
LangChain -
LlamaIndex -
CrewAI -
Vercel AI SDK
Before you connect
Questions about Running Mileage 10% Rule.
The practical details behind the request, access and result.
How does the Running Mileage 10% Rule help me stay healthy?
It prevents you from increasing your running volume too quickly. By sticking to a 10% weekly growth limit, you give your muscles and joints time to adapt, which significantly lowers the risk of common overuse injuries like shin splints.
Can I use the Running Mileage 10% Rule for a marathon plan?
Yes, it's perfect for that. You can input your current base mileage and your marathon goal, and the system will map out a safe progression to help you reach that peak volume without burning out.
What happens if I miss a week of training?
You can simply tell your agent what you ran last week, and it will recalculate your next step. It adjusts the math to ensure your next jump is still safe based on your most recent actual data.
Is the 12% volatility cap important for my running?
Yes, it's a safety net. While the 10% rule is the goal, the 12% cap ensures that even if you need to push a bit harder, the increase isn't so sudden that it puts your body at risk of injury.
How do I know if my mileage jump is safe?
You can ask your agent to check any specific jump. It will compare your current mileage to your proposed goal and tell you immediately if the percentage increase is within safe limits.
Can this Connector help me train for a 10k race?
Absolutely. Whether you're training for a 5k, a 10k, or a marathon, the capability works by calculating safe mileage increments to get you to your specific target distance safely.
How does the 10% rule work?
It increases weekly mileage by 10% each week to allow for physiological adaptation. You can use calculate_next_step to see your next step.
What is the volatility cap?
To prevent large jumps due to rounding, any increase exceeding 12% is capped. Use validate_transition_safety to check any jump.
Can I generate a full training plan?
Yes, use generate_mileage_plan with your starting and target mileage to get a complete weekly schedule.
One connection away
Give your agent a direct line to Running Mileage 10% Rule.
Connect Running Mileage 10% Rule once. Keep it beside 6,100+ managed Connectors when the next task needs more.
Explore every Connector No credit card required · Free tier available