A single run or strength session, in the Mindful Runner Way
get_single_workoutOne session built the Mindful Runner Way. A run (kind "run", the default) is warm-up, main work and cool-down, each step with its length and its effort on a 0–10 scale (RPE) with words for how it feels, because Sigwren does not know the person's zones or paces. Use it for "give me a 45-minute easy run", "a hill session for an hour", "a threshold workout". Pass focus (easy, recovery, long, strides, hills, fartlek, tempo, threshold, speed, vo2max, race_pace, progression, downhill, descent_tempo) and optionally minutes. A strength session (kind "strength") is one of three: Runners Strength (session runners_strength — squat, hinge, single-leg, push, pull and core; variant "full" is six exercises, "short" the first four), Runners Glutes (runners_glutes) or Max Strength (max_strength — heavy lifting, only for people who already lift with good technique). Each exercise comes with sets, reps, rest and its effort in reps left in the tank, because Sigwren does not know the person's maxes. The answer states how long the session takes. Use it for "a strength session for runners", "a quick strength routine" (variant short), "a glute workout". It needs no account and knows nothing about the person. It returns the session and the Mindful Runner workout contract: present the session in that order — a brief description, then Intent, Focus, Practice and Reflect as one short paragraph each, then the steps or exercises — in the Mindful Runner voice, with the numbers only in the steps or exercises, never in the paragraphs. You write the words; the sessions are Sigwren's. For Max Strength, open with its safety line.
Input Schema
| Name | Required | Description | Default |
|---|---|---|---|
| kind | No | "run" (the default) or "strength". | |
| focus | No | What the run is for: easy (the default), recovery, long, strides, hills, fartlek, tempo, threshold, speed, vo2max, race_pace, progression, downhill, descent_tempo. | |
| minutes | No | How long the run should be, in minutes. Leave it out to get the length the Mindful Runner Way builds for this session. Runs only: strength sessions are chosen with session and variant, and say how long they take. | |
| session | No | For kind "strength": runners_strength (the default — squat, hinge, single-leg, push, pull and core), runners_glutes, or max_strength (heavy lifting, for people who already lift with good technique). | |
| variant | No | For runners_strength only: "full" (the default, six exercises) or "short" (the first four: squat, hinge, single-leg, push). The answer says how long it takes. |