Sam Munnelly – Boston Running Coach
RRCA certified coach looking to help you achieve your dreams in running. I specialize in road running from the 5k up to the marathon.
$100.00 / month and a $19.00 sign-up fee
Running Coach Description
Boston running coach Sam Munnelly specializes in helping runners achieve their marathon goals, whether it’s starting out with a 5k and moving up in distance, or shooting for the PR or BQ in the marathon. Reach out to Sam below to get started!
Specialties
My specialty is coaching athletes in the marathon. As a marathoner myself, I know what it takes to execute the distance. From their first marathon to a Boston Qualifier, I can offer my experience in training at these levels and help the athlete achieve their dreams and take their marathon times to the next level.
Philosophy
My philosophy is to train smart and to listen to your body. As a runner it is important to work on your personal limits in a healthy and manageable way, to push the limits but not overuse and exceed. It is easy to want to add too much volume or speed at one time and burn out or get injured. My coaching philosophy is to get the gains in the long term and to trust the process. Growth is not always fast but training smart and recovering harder is the way to see long term success in running, especially by listening to your body. Taking off a few days is better long term than pushing through and having to take weeks/months off later down the line. My goal is to help the athlete discover how they respond to certain workouts and stressed and to respond and recover.
Coaching Experience
I have been coaching for about 4 years now through private coaching. I have trained athletes from their first 5k to athletes who were looking for a BQ marathon time. I also volunteered at a local high school track organization helping coach distance running for 2 years.
About Me
I am a marathoner from Boston. I went to UMass Lowell for a bachelors in Mechanical Engineering and a Masters Degree in Plastics Engineering. I am currently an engineer at Procter & Gamble. When I am not working or running, I enjoy spending time at my lake house, being outdoors, playing guitar, traveling or watching New England sports teams. A fun fact about me is that I taught myself how to play guitar but cant read music! My favorite race is the Boston Marathon. My favorite place to run is in South Boston by Castle Island.
Big Influences
My coaching influence is Jack Daniels. I base my training on the Daniels distance philosophy by practicing the specificity of training which is to train specific systems to get a desired fitness output through training each of the basic body systems. Most efforts will be at easy running pace, but hard efforts will be to target specific systems in order to achieve optimal performace for the desired training goals.
My running and training influence is Meb Keflezighi. Meb is big about getting the most out of training but also training smart so that you can perform on race day. It is better to be 90% trained at the startline than to be 100% trained but on the sideline due to injury. I highlight the importance of recovery after hard efforts to ensure that optimal fitness gains can be achieved and sustained without overdoing it or overstressing the body. Longevity and durability are important aspects of training that I am passionable about to ensure that my athletes can build and keep fitness instead of gain fitness, get hurt, then have to restart.
Race History
My best race was the 2023 Boston Marathon. This was a personal best but in the best way. I had a rough training cycle with some injuries keeping me on and off until about 7 weeks to race day so I planned to train through and aim for a different marathon as my goal race. On race day, I started out slow and ran strong through half way. When I crossed half way, it felt too easy so I decided to pick up the pace. I cruised until 21 miles which is where I made it up heartbreak hill and it was all downhill into Boston. I kicked it into gear and ran my last 5 miles at my PR half marathon pace! I flew to the finished and managed to run a personal best by about 20 seconds and a huge negative split for the second half of the race. It was my biggest victory since it shows that I was mentally tough and it was a smart way to run a marathon, and the best part was that it wasn’t planned to run even close to my PR.
Certifications
- RRCA Level 1 Certification
Personal Records
- Marathon: 2023 Boston Marathon – 2:47:19
- Half Marathon: 2022 New Bedford Half Marathon – 1:17:09
Contact Sam
7 reviews for Sam Munnelly – Boston Running Coach
Nick Gallagher –
When I first met Sam I told him my goal was to run the Boston Marathon 18 months in the future. At that point I was just completing rehab from a knee injury and hadn’t run more than 12 miles in a week in a decade. Sam confidently explained what the next few months would look like for me, while building towards my goal. The programming was consistent and doable while building a very solid base.
After a few months of working together he suggested completing a marathon before doing Boston, which was invaluable guidance. He guided me through the 3 month training block and expertly predicted what my finishing time would be and how to execute my race plan. His goal for me was 25 minutes faster than what I expected, and I was able to complete the race exactly as he predicted.
As I got into the Boston training block, he ramped up training to push me to an even more aggressive time goal. The expert care and guidance is beyond what I expected when we started working together, and with Sam’s help I was able to not only complete the Boston Marathon, but complete it in a time and manner that allowed me to run my best time, while also leaving enough in the tank to be able to engage with the crowd and stop and see friends and family along the way.
I cannot recommend Sam enough as a Coach. He took me from a former athlete and unrefined runner to an experienced marathoner looking forward to my next race. I’m excited to see what the future holds and look forward to continuing to have Sam in my corner!
Geo Balestino –
Sam has been a huge help on my marathon journey. He had showed patience through injury and built a plan that eased my back into training. Looking forward to sharing my success crossing the finish line in May with his help and guidance.
Zach M –
Sam is an outstanding coach—quick to respond, easy to communicate with, and truly listens to your goals. He adapts training to make it suitable for your life while still pushing you to improve. Thoughtful, personalized plans and genuine care for your long-term success. Highly recommend for runners of any level.
Caleb Campbell –
Sam was a phenomenal coach! He gave me so much 1:1 support throughout my training. He always checked to see how my long runs felt, making sure to get me to my goals safely and setting plans in place to get there. A great guy, great coach and of course, I smashed my marathon goals!
Zach –
After my 3rd marathon in October of 2024, I wanted to take my training to the next level. I researched local coaches in the area and found Sam! Although it’s only been a few months (considering my next race is in March) I’ve seen remarkable progress in this training block-compared to ones prior. Sam’s exemplary expertise regarding weekly training, race day planning, and nutrition is top notch. Sam is also very responsive, displaying deep care for his clients. I’m so excited to see how I perform March 2nd in the Atlanta Marathon!
Alan Au –
I recently had the pleasure of working with Sam and I couldn’t be happier with the experience. From the start, Sam demonstrated exceptional responsiveness, always promptly answering my questions and providing feedback. This level of communication made me feel supported and valued as an athlete.
What truly sets Sam apart is his extensive knowledge and ability to tailor training plans to fit my unique needs. Despite my busy schedule, Sam crafted a flexible yet effective training regimen that seamlessly integrated into my daily routine.
One of the most impressive aspects of Sam’s coaching was his encouragement and support, especially as I was recovering from an injury. With only six weeks to prepare post-recovery, Sam meticulously adjusted my training plan to ensure I could safely and effectively build back my strength and endurance. It was great that he adjusted my training plan according to how I was feeling.
The result? I achieved a personal record in my half marathon, taking 5 minutes off my previous best time. This incredible improvement is a testament to Sam’s expertise and supportive coaching. I highly recommend Sam to any runner looking to improve their performance, regardless of the challenges they may face.
Brianna Wall –
I’ve only worked with Sam for a few months now, but I can already feel myself improving. He’s very responsive and always encouraging. I know he’ll help me crush my first marathon!!