Ryan Woolley – Seattle Running Coach

5.00 out of 5
(16 customer reviews)

$140.00 / month and a $19.00 sign-up fee

20 years of competitive experience across many distances and terrains, a strong technical understanding of exercise physiology (BSc,MA)

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Description

Seattle running coach Ryan Woolley focuses on strength for performance and injury prevention, and has raced on both the roads and the trails, as well as long mountain adventures. Reach out to Ryan below to get started!

Contact Ryan

LEVELS: Beginner, Intermediate, Advanced
TYPES: Road, Trail, Track
DISTANCES: 5k/10k/Half Marathon, Marathon
TRAINING PLATFORM: Final Surge
TRAINING PLAN: Individual, customized training plan
COMMUNICATION: Unlimited email
RESPONSE TIME: Within 24 hours
LOCATION: Both Seattle, WA and Wellington, NZ

SPECIALTIES

  • Distances ranging from 5000 m to 100 km
  • Track, road, and mountain events
  • Strength for performance and injury prevention
  • Race day nutrition (for marathoners and ultra marathoners)
  • Race day strategy

PHILOSOPHY

Here are a few principles that guide my approach as a coach:

  • Context Matters – And, your needs matter too. Any training program should be placed within the context of your short and long term goals, your experience as an athlete, and any other demands or priorities that exist within your life.
  • Be a student of the process – Every coaching partnership, regardless of the athlete or their goals, should be built on the basis of continual learning. Similarly, each day of running presents an opportunity to learn more about your self, your body, and how you’re experiencing your current training load. The deeper your understanding of how different modes of running impact your body, the better positioned you’ll be to effectively manage the demands of each programme.
  • Know where you are, Know where you’re going – Training for any big physical goal involves walking a fine line between where we are (your current strengths and weaknesses) and where we want go. Eventually, you may want to land on running a marathon under 3hrs, or traversing a local mountain pass. Regardless, training progressions involve iterations of smaller cycles, built to get you to the next step along the way; no matter how big that goal is.

COACHING EXPERIENCE

  • Six years of experience as a strength and conditioning coach, specialising in injury rehabilitation.
  • Six years of experience as an individual running coach

ABOUT ME

I am the founder of a coaching company, called Innate Running, which is currently based in Wellington, New Zealand. Collectively, I pull together over 20 years of training and racing experience, covering a variety of surfaces and distances, from 5000 metres on the track to 100 kilometres on trail. Though, my heart and soul most definitely come alive on the trails and in mountains, which is where I spend most of my time adventuring and competing.
I developed a lot of my understanding of exercise physiology and biomechanics while studying a Bachelor’s degree in Health Science (Sport and Exercise Major) at Massey University, Wellington. Though, I’m always on the search for new ideas and how I can be more precise (or creative) as a coach.

I’m also a husband and guitar player who loves to ski, mountain bike, and backpack.

BIG INFLUENCES

My high school coach, who pulled me out of line while I was waiting for class to convince me that I should run the next provincial track meet. That was the start of something big for me.

My second and last coach, Wayne Smith, who was a big advocate of the “Arthur Lydiard way.” Wayne taught me the value of mileage and patience at a pivotal time in my life. He also taught me that 100-mile weeks is no taboo thing for a 17-year-old when approached carefully.

Barry McGee – Bronze in the 1960 Rome Olympic Marathon. A skilled storyteller, Barry acted as a teacher and motivator for me when I was young.

RACING HISTORY

  • Provincial cross country and road titles throughout high school and college
  • 3rd, New Zealand Cross Country age grade Championships.
  • Winner and course recordholder, Newport Marathon (RI), 2015
  • An abysmal New York Marathon, 2016
  • Top 80 Boston Marathon, 2019 (2:28:41)
  • 2nd, Cambridge (MA) Half Marathon (1:08:27)
  • 8th – Chuckanut 50k, 2022
  • 4th – Gorge Waterfalls 100k, 2023

CERTIFICATIONS

  • Bachelor’s in Health Science (Sport and Exercise Major)
  • Master’s in Organizational Psychology

PRs

  • 5,000m – 14:51
  • 10 km – 31:30
  • Half Marathon – 1:08:27
  • Marathon – 2:28:41

CONTACT RYAN

Finding a coach who is a great fit for you is really important. We encourage you to email your coach prior to signing up so you can connect, communicate, and ensure a good athlete/coach fit.

Give us a brief history of your running, and this can include what distances and/or races you’ve run, how long you’ve been running, any past or present injuries, if you’ve worked with a coach or a specific training program before, etc.
Any short term or long term goals?
Describe your ideal coach/athlete relationship.
Any questions/comments for Team RunRun or the Coach in general?

PUBLICATIONS

Written in collaboration with the Crow Athletics Wire (CAW):

ABOUT THE CAW

A space to share and appreciate the stories, thoughts, reflections, and insights of all those who find passion, meaning, and joy in the simple yet beautiful act of self propelled motion. Content curated by lifelong runner and Crow Athletics member, Patrick Caron, in collaboration with his studies at College of the Atlantic.

SOCIAL

16 reviews for Ryan Woolley – Seattle Running Coach

  1. 5 out of 5

    Alina Chiu

    I’ve been training with Coach Ryan for about three months now, and I can genuinely say that my running has significantly improved in this short period. Not only has my physical performance enhanced, but my outlook and mindset on running have also undergone a positive transformation.

    Ryan’s holistic and science-backed approach to training is truly refreshing. He designs a balanced program that integrates all aspects of running, from endurance and strength to nutrition and recovery. This comprehensive method has helped me understand the importance of balance in my training, ensuring that I progress steadily without risking injury.

    What sets Ryan apart is his ability to explain the science behind each workout and the rationale for different training phases. As well as reminding me to set my intentions for each run. This not only motivates me to follow the program diligently but also instills confidence in the process. He’s super knowledgable and is always happy to answer any questions I might have. Would highly recommend.

  2. 5 out of 5

    Jeff Pietz

    Ryan has been coaching me since October of 2023 for the marathon distance. I had been stuck in a rut due to training programs that didn’t address aging and were mostly focused on building up mileage for beginners. Ryan’s injection of fresh workouts made the daily grind enjoyable again.

    He is very quick to respond with any questions you have and tailors the training program based on how your running in real time.

    He really listens and very focused on your goals.

  3. 5 out of 5

    John Jantz

    I ran Division I track in college for 4 years and barely improved. After stepping away from the sport for a decade, I decided to give it another go. I linked up with Ryan and have recently done workouts and runs that I never could have done back then – his comprehensive program really works if you take the whole thing seriously, especially the weight-training. I am really looking forward to continuing to work with Ryan because not only have I seen the results, but I’ve also enjoyed the *process*, and that’s ~really~ whay it is all about.

  4. 5 out of 5

    Allison

    Ryan explained to me exactly why the training was written the way it was, always gave great feedback, and provided helpful resources. He is an extremely kind and knowledgeable person, and is understanding of the balance of running and other things in life.

  5. 5 out of 5

    Trey Harnden

    Ryan is a great coach! He taught me so much about building a good program and how to properly train for a marathon. I will definitely be back to work with Ryan again when I have another goal that I want to train towards

  6. 5 out of 5

    Lani

    Ryan is an amazing coach!! Don’t pass up an opportunity to work with him. He understood exactly what I needed to improve my running. His advice made me a much faster and better runner, and more importantly, made me feel very prepared to race.

    What I appreciate most about Ryan is his ability to quickly adjust plans when things changed. He made sure I kept improving, no matter what happened with my schedule.

    He kindly and patiently answered every one of my questions and thoroughly explained the programming. He’s also super responsive!

    Because of Ryan’s fantastic coaching, I ran a PB (3:25) at the San Francisco Marathon – a very challenging course and even BQ’d! A dream come true. If you’re looking for a coach who is smart, can adapt to changes, and is really dedicated, I highly recommend Ryan.

  7. 5 out of 5

    Lexi Sun

    Ryan is very patient and nice! He has been communicating actively with me about my training and adjusting the plan based on my feedback. I also had in person sessions with him, and he designed helpful strength workouts and showed every exercise carefully. I really appreciate his effort.

  8. 5 out of 5

    Paula Sakuma

    Ryan is the most holistic athletic coach I’ve had. He is a source of wisdom when it comes to running techniques, building a personalized program, nutrition advice, research-backed guidance, and also completely understands what you are going through as a new runner. He took someone who could not even run for 10 minutes straight without stopping, to someone about to complete her first half marathon in a few days. He is so capable as a coach but also as a friend. He is very on top of his clients on Final Surge and is there to help when needed. I have tried another running coach before and my experience with Ryan has been 100x better. Being able to customize the program as life gets in the way, adjusting training to my performance, and just having a plan to a goal that is very clear is very valuable to me. Thank you Ryan!!

  9. 5 out of 5

    Akpanda

    I think the best way to describe coach Woolley is what I imagine to be a ‘one-stop shop for running’. For anything running related, he’s the expert!! – gait analysis, gear, nutrition, strength and conditioning, injury prevention, recovery or race strategy – you name it – you will find your guide in coach Woolley. Also, if you like geeking out on the science behind running mechanics you’ve got a buddy in him.

    It’s been only 8 weeks since we started working together and coach Woolley has accelerated me in the right direction leading to a 8 min PR in a challenging Half marathon course (Rock ‘n’ Roll Washington) and also my very first marathon (Royal Victoria Marathon). However, what’s more important to me is what I’m learning and how that’s going to benefit me in the long term, for example, a few corrections and being mindful about my gait improved my easy run pace by more than 30s/mile.

    With a very interactive training program, coach Woolley analyzes each workout and adapts the training block as needed with detailed feedback on each session. One of the unique aspects of training with him is that he will tell you exactly WHY the program is structured the way it is and WHAT each session brings to the table. Coach Woolley has a very cheerful personality and is super fun to work with.
    I look forward to continuing working with him and I’ve a feeling we are going to achieve some really rad things together.

  10. 5 out of 5

    Dylan Brann

    In the nine weeks (so far) that I’ve worked with Ryan he’s opened my mind up to many new and fascinating training concepts and methods. What struck me right off the bat upon meeting him was how genuine he is. Very friendly, great personality and maybe most importantly, a good listener. Even when my own thoughts or feelings have been hard to articulate he’s been able to respond with constructive feedback and advice.
    His technical knowledge is also really impressive! He focuses not only on using his knowledge to train you, but in sharing his knowledge to improve your own understanding of what good training is.
    Going into my goal race for the year, a 100 mile trail race, I’m feeling confident having worked with him.
    My only criticism so far would be that his hair always looks REALLY good, and it can make you envious, even jealous. But seriously, as David Burne said: “Never underestimate the power of a good hairdo”. Let it attest to his character and coaching ability!

  11. 5 out of 5

    MAURICIO CERNA

    I’ve been working with Ryan during this year and he’s been great! Originally we were preparing for the Eugene Marathon, but I wasn’t able to run due to getting COVID the week of. I’ve now been training of the Seattle Rock n Roll half, and Ryan has been instrumental in helping me improve my time and at the same time helping me deal with some knee injuries. I’ve been able to get 5K and 10K PRs and I’m confident that I’ll also be able to get a new PR in the half. Ryan is also very knowledgeable on nutrition, running technique and strength training to help meet your goals. He’s taught me an incredible amount and I’d fully recommend him to anyone.

  12. 5 out of 5

    Shailendra Verma

    Ryan has been an amazing coach. He has helped me with gait, strength training, increasing distance as well as getting me to my PRs. He is disciplined, prompt, and dedicated. His strength training sessions and in person gait training have been super helpful. While I have run 4 marathons, I am still early in my running journey. Ryan has helped me build a foundation which I hope keeps me injury free for the long run (no pun intended).

  13. 5 out of 5

    Younes Sennadj

    Ryan is an amazing coach. He helped me run more, longer, slower, free of injuries. He helped me perform better. Ryan is knowledgeable both on running and body strength and performance.

  14. 5 out of 5

    mattghall

    The serious
    Ryan is a fantastic coach and has been a pleasure to work with for the last 3 months. I started working with Ryan because I had hit a bit of a training wall after a year of not improving my race times much and I have since shaved 5 minutes off a half and won a 10k. He is very knowledgable and gives great feedback on my workouts along with being flexible in helping me adjust my training plan as I need to.

    He pushes me more than I thought I was capable of and I’m definitely seeing the results. I signed up for a full year of training after our first month.

    The silly
    Pros: New Zealand accent.
    Cons: Does not hand out Strava kudos like candy.

  15. 5 out of 5

    Heather Hernandez

    Former D1 Stanford athlete here. Ryan and I partnered for just 1 month before my 10th marathon and he helped me drop 10min from my prior best time. He’s fantastic to work with. Great value for anyone who is looking to level up. Experienced on nutrition, creating tailored personal workouts, providing actionable run technique feedback. I cannot recommend him enough! Looking forward to our next blitz and hitting even more aggressive goals thanks to our partnership. THANK YOU COACH WOOLLEY! So proud to be one of your athletes.

  16. 5 out of 5

    Brad Blakeman

    Ryan is extremely knowledgable about not only road trail running as well. Although my primary objective is road this year I trained one day (actually raced) on Mt. Diablo in the Bay Area. It is a 4200 foot climb in first 7 miles single track. I had a 4 minute PR because of Ryan’s coaching. This enabled me to capture 2nd place age group and top 20% overall. Also, in preparation for my marathon (Big Sur California), I ran a half marathon race and was able to shave 9-10 minutes off my best PR. I ran a 1:47:02, 8.11 pace, took 2nd in age group and top 13% overall (>1300 participants).

    These PR’s and placements are directly due to Ryans training plan and knowledge. He has taken a 60 year man, trimmed 8 pounds, and taught me discipline, gait, and how to run on a structured plan. My marathon is in 6 weeks, I have no doubt Ryan will get me to my goal of qualifying for the Boston Marathon. (at 60 years of age, quite the accomplishment for Ryan)

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