Ryan Woolley – Seattle Running Coach
From: $140.00 / month and a $19.00 sign-up fee
All distances and terrains, beginner to elite. Specializes in strength training. Ryan adopts a learning-centered approach (BSc).
Description
Seattle-based running coach Ryan Woolley brings over 20 years of racing experience across a wide range of terrains and distances. He specialises in run-specific strength training and holds a degree in Sport and Exercise Science. Ryan takes a learning-centred approach to coaching—grounded in exercise physiology, this relies on collaboration and reflection to help you develop a deeper understanding of the sport and its many nuances.
LEVELS: Beginner, Intermediate, Advanced
TYPES: Road, Trail, Track
DISTANCES: 5k/10k/Half Marathon, Marathon, Ultra
TRAINING PLATFORM: Final Surge
TRAINING PLAN: Individual, customized training plan
COMMUNICATION: Unlimited email
RESPONSE TIME: Within 24 hours
IN-PERSON SESSIONS: No, online coaching only
SPECIALTIES
I help runners of all abilities to navigate this weird and wonderful sport. All distances, any terrain.
I help experienced runners to:
- Qualify for Boston and New York Marathons
- Build a program that speaks to their background and event or project priorities
- Ensure longevity in the sport
- Break through periods of not seeing progress or feeling stuck
- Integrate strength training into an already focused running program
- Dial in race day fueling and hydration
I help those who are starting out in the sport to:
- Integrate running into their busy lives
- Build a program that clearly speaks to their goals and priorities
- Create a program that feels sustainable, yet challenging
- Understand injury prevention and treatment
- Understand the basic mechanics of a running program or specific workout
PHILOSOPHY
One core belief that I have as a runner and coach is that development in running is an iterative cycle of Continuous Learning – each session, week, or training block provides an opportunity to sharpen our understanding of how the body responds to the different types of stressors (life stress, too!) that we expose ourselves to. In parallel with my understanding of program design and exercise physiology, a big part of my job is to help you make sense of that.
In that sense, your feedback really matters. Though we like to think that heart rate zones are the key to any piece of endurance training prescription, I’m more interested in your experience. Ultimately, as we move forward through the program and as you learn more about how your body responds to its different aspects, I’ll work to equip you with a sense of empowerment and choice – in understanding how we can work together to make the program truly yours.
COACHING EXPERIENCE
Collectively, I have 7 years of experience as both a running and strength/conditioning coach. This has involved working with individuals over a variety of distances and terrains (from 5k road races to 100 mile mountain trail events) and working with local running clubs. I’ve coached a range of experience levels, from beginners to elites.
ABOUT ME
I’m originally from Hawke’s Bay, New Zealand. Though, I’ve spent most of my adult life in the US. Collectively, I pull together over 20 years of training and racing experience across both continents, covering a variety of surfaces and distances, from 5000 metres on the track to 100 kilometres on technical trail.
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 constantly trying to absorb more as our understanding of exercise physiology and nutrition evolves.
I’m actively competing, mostly in ultra trail events. Though, I still love the occasional road, track, or cross-country race.
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
- 10th – Tarawera 50k (New Zealand), 2025
- Winner and course record holder – WAI2K 50k (New Zealand), 2024
- 4th – Gorge Waterfalls 100k, 2023
- 8th – Chuckanut 50k, 2022
- Top 80 – Boston Marathon, 2019 (2:28:41)
- 2nd – Cambridge (MA) Half Marathon (1:08:27)
- One forgettable New York Marathon, 2016
- Winner and course record holder – Newport Marathon (RI), 2015
- 3rd – New Zealand Cross Country Championships (age grade)
- Provincial cross country and road titles throughout high school and college
CERTIFICATIONS
- Degree in Sport and Exercise Science
- Masters 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.
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.
- Express Yo’self: https://www.crowathletics.com/the-caw-blog/2020/5/18/express-yo-self-by-ryan-woolley
- Check Yourself (before you wreck yourself) Pt. 1: https://www.crowathletics.com/the-caw-blog/2020/10/26/check-yourself-before-you-wreck-yourself-exploring-the-concept-of-balance-in-running-by-ryan-woolley
- Check Yourself (before you wreck yourself) Pt. 2: https://www.crowathletics.com/the-caw-blog/2020/12/7/check-yourself-before-you-wreck-yourself-exploring-the-concept-of-balance-in-running-continued-by-ryan-woolley
- Check Yourself (before you wreck yourself) Pt. 3: https://www.crowathletics.com/the-caw-blog?month=01-2021
SOCIAL
Matt Mintrom –
Like many runners, I used to start plans I found on training peaks/ chatGPT but would bail halfway through, stuck in an endless rut of base training. I reached out to Ryan because he’s a great runner and super enthusiastic about his craft. I half expected the usual motivation and accountability talk, but what I got was so much more effective —targeted, technically sound sessions tailored to my stage of fitness/ my personality/ and my goal race/ pace. I’m not an elite but I imagine this is what it feels like to receive elite coaching – someone who listens intently, uses their deep technical and practical knowledge, and gives athletes the confidence needed to tackle the hard yards required to smash their goals. Cookie cutter plans and AI could never replace someone like Ryan he’s the real deal!
Ryan West –
Ryan has been an absolute pleasure to work with and an incredible coach. He is extremely knowledgeable, clear in his communication, and does an amazing job adapting to any situation and helping get the best out of me he can. After a rocky first marathon at a 4:39, I set out the goal for a sub-4 hour marathon, which at the time seemed ambitious given how far I would need to improve. With the help of Ryan, I was able to smash that goal and run a 3:53, an over 45 minute PR. He was able to help me perfectly squeeze all that I could out of the prep and marathon execution and I would have been much worse off if I hadn’t decided to train with him. I learned a ton through my time with him with respect to running, incorporating strength training, proper fueling, etc. Cannot recommend him enough!
Kevin –
Ryan’s been a great coach in helping me train for a marathon PR. He brings an approach that’s well structured with intention behind each workout, but also remains flexible enough to adapt a plan when things don’t go as planned. Coming from a previous pfitz plan, I’ve appreciated the variety of workouts that Ryan’s added to the mix!
Yueyue Guo –
I’ve been working with Ryan for about a year now, with some incredible results. With his guidance, I was able to shave over 10 minutes off my half marathon time over the course of a handful of months (including 7 weeks off from an ankle injury), bringing it down to 1:32. During this time I also took over a minute off my 5K to break 21 minutes. Ryan’s encouragement has been super helpful for me to build confidence as a runner and I know I can trust his encouragement because of his own extensive competitive running experience. When he suggested I could aim for a more aggressive half marathon time, I decided to trust him, and hit it exactly! If I hadn’t been working with Ryan, I would have gone with a more conservative target and probably not hit this new PR. What I appreciate most is how he tailors the plan based on my feedback, ensuring I’m pushing myself while also staying healthy. He’s also very accommodating when I wanted to stack multiple different distance races within the same season. It would have been so difficult to string a plan together on my own / even believe it’s a sane thing to do without Ryan. Highly recommend him for runners of any level!
Phillip Starns –
I played soccer until I tore my ACL in 2020. Since then, I tried every physical activity under the sun in an attempt to regain a semblance of fitness and find joy in sport. Nothing stuck until I started working with Ryan in March 2024. Ryan has taken the time to understand me both as a person and as an athlete. His inquisitive nature, passion for the sport, and wealth of knowledge combine to make him an extremely effective coach, without ever sacrificing the human element. When faced with questions, issues, concerns, or crazy ideas Ryan always approaches the situation from a place of curiosity and compassion. Beyond being a great human, the results of Ryan’s coaching have been clear in my race results. If you are serious about improving your running, you cannot go wrong with Ryan.
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.
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.
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.
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.
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
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.
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.
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!!
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.
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!
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.
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).
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.
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.
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.
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)