Sam Munnelly – Boston Running Coach
Whether you’re training for your first race or chasing a PR or BQ, I’ll help you train smarter, stay healthy, and race with confidence
$100.00 / month
Running Coach Description
Boston running coach Sam Munnelly specializes in helping runners achieve their running 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.
- Want to run their first marathon
- Are chasing a PR or Boston Qualifier
- Have struggled with injuries or inconsistent training
- Need accountability and expert guidance
- Want a coach who is highly responsive and available between workouts
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 runners for more than seven years, including over three years as a coach with Team RunRun. During that time, I’ve worked with athletes across a wide range of experience levels—from first-time 5K runners to marathoners pursuing Boston Marathon qualifying times and personal best performances.
My coaching experience also includes two years volunteering with a local high school track and cross-country program, where I helped coach distance runners and supported athletes in their development both on and off the track.
What I enjoy most about coaching is helping athletes achieve goals they once thought were out of reach. Whether that means finishing a first race, setting a new personal record, qualifying for Boston, or simply building consistency and confidence as a runner, I believe every athlete benefits from a personalized approach that balances performance, recovery, and long-term development.
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
One of my proudest running achievements has been completing all six of the original World Marathon Majors: Boston, New York City, Chicago, Berlin, London, and Tokyo. Each race presented unique challenges and lessons, giving me valuable experience racing in different conditions, courses, and competitive environments.
My best race, however, was the 2023 Boston Marathon. Leading into the race, I had a difficult training cycle with injuries that interrupted my preparation until about seven weeks before race day. Because of the setbacks, I approached Boston with low expectations and planned to train through it while targeting another marathon later in the season.
On race day, I started conservatively and settled into a comfortable rhythm. By halfway, I felt surprisingly strong, so I gradually increased the pace. I continued feeling smooth through the Newton Hills and crested Heartbreak Hill at mile 21 with plenty left in the tank. From there, I took advantage of the downhill run into Boston and pushed hard to the finish, covering my final five miles at roughly my half marathon PR pace.
I crossed the line with a new personal best, improving my previous marathon PR by about 20 seconds and running a significant negative split. What makes this race so meaningful to me wasn’t the time itself, but what it represented: resilience through a challenging build-up, the confidence to adjust my race plan based on how I felt, and the discipline to race patiently. It reinforced one of the core principles I bring to coaching today—that smart pacing, adaptability, and mental toughness are often just as important as fitness when pursuing your goals.
Certifications
- RRCA Level 1 Certification
Awards & Accolades
- Abbott World Marathon Major Six Star Finisher
Personal Records
- Marathon: 2023 Boston Marathon – 2:47:19
- Half Marathon: 2022 New Bedford Half Marathon – 1:17:09
Contact Sam
9 reviews for Sam Munnelly – Boston Running Coach
Peter Stoesser –
I started working with Sam just over a year ago, and it has helped me find a love for running that I never knew I had. Last summer, I set the goal of running a marathon, and at the time was strictly a casual runner who did a few miles here and there to stay in shape. In just 12 months, I have completed my first half-marathon, my first marathon, and my first Ironman 70.3. These are things that I truly could not have accomplished if it were not for Sam and his experience as a coach, but also his positivity and support through the entire process. I would highly recommend Sam to anyone no matter what stage of your running journey you are in!
Aaron Blum –
Sam has been awesome to work with and has helped me level up so much as a runner! He’s responsive, encouraging, and really takes the time to understand your goals, progress, and any challenges that come up along the way. I always looked forward to our monthly calls where we could review training, talk through adjustments, and stay focused on the bigger picture.
One thing I really appreciated was how well-rounded his coaching is. Early in marathon training, I started developing runner’s knee, and Sam helped modify my plan right away. Because of those adjustments, I was able to continue training pain-free and run the marathon pain-free as well. He really understands how to balance progress with injury prevention.
Sam also practices what he preaches. He’s a legit runner himself, and that experience comes through in his coaching. He helped me get on the road toward trying to qualify for Boston, bringing my marathon time down from 3:58 to 3:41 after just a few months of working together. He also helped me improve my half marathon time from 1:48 to 1:37.
I’d highly recommend Sam to anyone who wants to level up as a runner, especially if you’re training for a marathon. He’s an awesome coach and a great person to have in your corner.
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!!