James Vlasis – Raleigh Running Coach

Description

Raleigh, NC amateur runner and coach for middle to long distance athletes through evidence-based, holistic coaching for all skill levels. I ran in high school, college, and now I compete in marathons. Reach out below to get started!

Contact James

LEVELS: Beginner, Intermediate, Advanced
TYPES: Road, Track
DISTANCES: 5k/10k/Half Marathon, Marathon
TRAINING PLATFORM: VDOT
TRAINING PLAN: Individual, customized training plan
COMMUNICATION: Unlimited email, unlimited text
RESPONSE TIME: Within 48 hours
LOCATION: Knightdale, NC
IN-PERSON SESSIONS: Yes, meet in Raleigh for activation and dynamic stretching, workout prescription and adjustment, and cool down and full recovery for help with workouts. Reach out to James first to ensure a good fit. These sessions are purchased separately from the monthly, online coaching.

SPECIALTIES

I focus on prescribing structure and planning for athletes who are seeking to take this sport to the next level. I work with all skill levels and can provide a basis for improvement and motivation to grow in running. This includes:

• Personalized weekly training plans
• Strength, conditioning, stability, and recovery routines
• Race strategy
• One-on-one biweekly meetings
• In-person workout assistance

I studied exercise science in college, which gave me background into the anatomical side of training adaptation. I love learning about the most effective ways of tailoring someone’s training to meet the physiological needs of their particular goal.

PHILOSOPHY

I believe that all people have the ability to reach their potential in life through exercise. Running can foster this growth towards potential through not just its physical benefits, but also through the emotional and spiritual enrichment it brings.

My goal as a coach is to bring out the best in you as an athlete to achieve that potential. I believe it’s in our God-given design that we are given the ability to achieve great things, whether that’s to obtain crazy PRs, to run a massive distance, or even (what I would argue is most important) to find a love for the sport itself, I would be elated to be a guide for you in your journey of achieving these goals.

I plan on doing this through a multifaceted approach: I want to learn about you as a person and what your life is like, the time and effort you are willing to put in, and that way we can build a personalized plan in order for you to achieve tangible results. I want to minimize the stress you feel from activity and prioritize recovery, while still pushing the limits of what you are capable of. A core tenet I believe in the idea that we should “train hard and recover harder.”

Lastly, I want to put an emphasis on communication. Coaching is a relationship, one that is more effective when the coach and the athlete have a strong professional bond. I will be available for advice or guidance if you ever need it and will help as much as I can.

COACHING EXPERIENCE

I have been working as a Team RunRun coach since the end of 2024 and have experience in writing running plans, building strength training, and assisting with recovery. I led strength and conditioning for athletes on the NC State Track Club – I found that a lot of my teammates were dealing with injury pretty regularly, so I began incorporating strength and activation sessions with the team before and after our runs. I also have formal education and training in Exercise Science.

ABOUT ME

I grew up in Winston Salem, NC and came to Raleigh to go to school (go Pack). I work full time at UNC Rex and run a lot in my free time. I also love to cook and bake, write music, watch sports, read, and play video games.

BIG INFLUENCES

My coaching role models are Mike Smith and Ed Eyestone and their personable approach to mentorship with their athletes. Putting someone’s relationship with the sport first not only wins championships and sends them to the Olympics, but it gives people significant meaning to each and everything they do within running.

My high school coach Patrick Cromwell is also someone who embodied this philosophy while still pushing our team to do great things. My coach led us to an NC 3A State Cross Country 1st place finish when I began running in high school, and this soon became a catalyst for my interest in distance running for the years to come.

RACING HISTORY

High School:

• Cross Country (2017, 2018) – 5k
• Track and Field (2018, 2019) – 1600, 800, 4×800

College:

• Club Cross Country (2019 – 2022) – 8k
• Club Track and Field (2020 – 2023) – 5k

Currently:

• Marathon and Half-Marathon Training

CERTIFICATIONS

• RRCA Certified Coach I

PRs

• 800: 1:58 (April 2019)
• 1600: 4:23 (February 2023)
• 5k: 15:26 (November 2022)
• 8k: 25:53 (October 2024)
• Full Marathon: 2:29:42 (February 2025)

CONTACT JAMES

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.

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