Georgetown Prep Cross Country - Summer Training and Season Kickoff

Summer Practices
Join us for optional summer training sessions every Tuesday and Thursday at 8:00 a.m., beginning June 10.
📍 Meet on the track.

Preseason Begins
Official cross-country practice starts on Monday, August 11 at 9:00 a.m.
📍 Meet on the track.

If possible, please schedule family vacations before August 11 so you can start the season strong with the team.

Building Your Base: Summer Running Plan

Summer is the time to build a strong foundation. Here's a simple 10-week progression plan:

• Start with a 15–20 minute easy run each day during your first week.
• Add 5 minutes each week. By Week 10, you’ll be running for 60 minutes comfortably.

Aim to run daily, and feel free to substitute a bike ride or swim once or twice a week to mix it up.
After each run, do 2 sets of 10 push-ups and 10 sit-ups to build core strength.

Listen to your body—take a rest day if you're traveling or feeling fatigued.

Weekly Speed Workout Options

Each week, add one of the following workouts to your routine. Always start with:

• A 2-mile warm-up
• Sprint drills/dynamics to get loose

Note: You can estimate distance by time if you're not near a track.
Approximate times:

• 200m: 40–45 sec
• 400m: 80–90 sec
• 800m: 2:40–3:00
• 1200m: 4:30–5:00
• 1600m: 5:30–6:30
• 3200m: 11:00–13:00

Suggested Workouts:

1. 2 sets of 6 x 100m strides – focus on form. (30 sec rest between, 3 min between sets)
2. 4 x 800m @ 2-mile pace (3 min jog between)
3. 6 x 400m @ mile pace (3 min jog between)
4. 3 x 1200m @ 2-mile pace (3 min jog between)
5. Pyramid: 200–400–600–800–1000–1200–800 (3 min rest between)
6. 4 x 1600m @ 5K pace (3 min rest between)
7. Ladder down: 1600–1200–800–400 @ 2-mile pace (3 min between)
8. Ladder up and down: 200–400–600–800–600–400–200 @ 1-mile pace (400 jog between)
9. Hill sprints: 2 sets of 6 x 100m uphill sprints (jog down, 90 sec rest; 5 min between sets)
10. 2 x 5K at an easy pace (3 minutes slower than race pace, 10 min rest between)

Tip: These workouts progress in difficulty—feel free to follow them in order.
Run during the coolest part of the day and stay hydrated!

Let’s have a great summer of preparation and come into August ready to race!

If you have any questions, feel free to email.

Coach Greg Dunston
Head Varsity Cross Country Coach
gregdunston@yahoo.com

Freshman Football • Summer 2025

Your son has the opportunity to get a jump start on the Georgetown Prep experience through Freshman Football summer workouts. Freshman Football has been an iconic experience for so many at Prep. 

What is Freshman Football? 

Freshman Football provides so many great things to incoming freshmen at Georgetown Prep. For many young men it is their first real campus experience. It is the first opportunity to meet the boys who they will be spending the next four years with. It is an opportunity to get a glimpse of the Jesuit ideal of "Men for Others" through getting up early and working hard towards a common goal of getting better.  It is open to all whether you have played football for years or have never thrown a pass. Whether you plan to play football in the fall or just want to meet your classmates and workout. It is basic instruction on, attention to detail, self-discipline, hard work, proper form, athletic skills, getting back up after being knocked down, and so much more. If you plan to be a part of the football program at Prep for years or just want to try football out for a year, Freshman Football is a great option. 

We will begin our summer workouts on June 24 at 7:15 a.m. on the football field and continue every Tuesday and Thursday for six weeks. Athletes will spend the first hour with the coaches working on learning, as former Freshman Football Coach Pete White would say, “The Prep way!” Emphasis will be on fundamentals such as, stance, starts, acceleration, deceleration, directional running, throwing, catching, positions, and formations. From 8:15 – 8:50 a.m. athletes will head to the weight room for instruction on proper form in all lifts and a brief workout led by Strength Coach O’Liddy. No equipment is needed but if you have cleats, they could help. Your son just needs a water bottle and a positive attitude. We would love to have as many kids out and as often as they can make it. It is a great way to start your Prep experience. 

If you have any questions please feel free to reach out. Please fill out this google form.

Freshmen Head Coach: Jim Long, longandsons@gmail.com, 301-675-9681

Director of Strength and Conditioning, Mr. Eamon O'Liddy, eoliddy@gprep.org

Head Varsity football Coach: Dan Paro, dparo@gprep.org, 301-214-1204

Summer Practices 2025 – Georgetown Prep Soccer

Practice:

• Weeks:
  June 2, June 9, July 14, July 21, July 28
• Time:
  Monday through Friday, 5:00–6:30 p.m.
• Stay Updated:
  Please check Twitter/X @GPrep_Soccer for updates on field locations and weather cancellations.

Tryouts:
Sophomores, Juniors, and Seniors
Start Date: August 16

Tryout Schedule:

• August 16: 8:00–10:00 a.m. and 3:00–5:00 p.m.
  Tryouts begin with a two-mile test. Time expectation: 12:30
• August 17: 3:00–5:00 p.m.
• August 18: 9:00–11:00 a.m. and 3:00–5:00 p.m.

Freshmen
Tryouts: August 23–25
Tryouts begin with a two-mile test. Time expectation: 14:00
Exact times will be announced once other school events are finalized

Head Varsity Coach: Brian Danver bdanver@gprep.org

Weather cancellations will be posted to Prep’s Soccer Twitter account: @GPrep_Soccer