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Police 12 min read Updated 2026-10-27

Physical Fitness Test Preparation — Complete Guide for Police, Army & CAPF Exams

Detailed physical fitness test preparation guide for Police Constable, SI, CAPF, Army, SSB, and NDA. Covers running, long jump, high jump, shot put, and endurance training with week-by-week plans.

Physical fitness tests eliminate more candidates than written exams in Police, Army, and CAPF recruitments. Thousands of candidates who clear the written exam fail in running, long jump, or high jump — not because they lack ability, but because they did not train systematically. This guide covers physical test requirements across major exams and provides a structured 12-week training plan to help you clear any PET.

Physical Test Standards Across Major Exams

  • UP Police Constable: Male — 4.8 km in 25 min, Female — 2.4 km in 14 min. No long jump or shot put.
  • SSC GD Constable: Male — 5 km in 24 min, Female — 1.6 km in 8.5 min.
  • CAPF (AC/SI): Male — 100m in 16 sec, 800m in 2 min 45 sec, Long Jump 3.5m, Shot Put 4.5m. Female — 100m in 18 sec, 800m in 3 min 30 sec, Long Jump 2.5m, Shot Put 3m.
  • Delhi Police Constable: Male — 1600m in 6 min 30 sec, Long Jump 13 feet, High Jump 3 feet 9 inches. Female — 800m in 4 min, Long Jump 9 feet, High Jump 3 feet.
  • Indian Army Soldier GD: 1.6 km in 5 min 30 sec, Pull-ups (minimum 6), 9 feet ditch jump, Zig-zag balance. Very strict standards — practice daily.

12-Week Running Training Plan

  • Weeks 1-2 (Base Building): Run 2-3 km at comfortable pace daily. Focus on completing the distance without stopping. Speed does not matter yet. Warm up with 5-minute walk + dynamic stretches.
  • Weeks 3-4 (Distance Building): Increase to 4-5 km daily. Maintain a conversational pace (you should be able to talk while running). Add 500m per week.
  • Weeks 5-6 (Speed Introduction): Introduce interval training twice a week — 400m sprint + 200m jog, repeat 6-8 times. Other days, maintain 5 km easy runs.
  • Weeks 7-8 (Race Pace Training): Run at target pace for 3 km, then slow down for remaining distance. Example: If target is 5 km in 24 min, run first 3 km at 4:48/km pace.
  • Weeks 9-10 (Peak Training): Run full distance at target pace 3 times a week. Add 100m sprints (10 reps) for finishing speed. Include one long slow run (8-10 km) per week for endurance.
  • Weeks 11-12 (Tapering): Reduce volume by 40%. Run shorter distances at race pace. Rest 2 days before the actual PET. Keep body fresh and avoid injuries.

Long Jump, High Jump & Shot Put Training

  • Long Jump: Practice approach run (12-16 steps), take-off from the board, and landing on both feet. Key: Speed of approach run determines distance. Sprint speed + explosive takeoff = longer jump.
  • Exercises for long jump: Box jumps (3 sets × 10), single-leg hops (3 × 15 each leg), standing broad jump (practice daily, target 2.5m+), lunges with weight.
  • High Jump (Scissors technique for beginners): Approach at 30-degree angle, take off from the foot farther from the bar, swing the lead leg up, scissor over the bar.
  • Shot Put: Stand sideways to the throwing area, hold the shot at neck/chin level, push (do not throw) the shot using shoulder and arm extension. Power comes from legs and core rotation.
  • Exercises for shot put: Push-ups (4 × 25), medicine ball throws, shoulder press with dumbbells, core exercises (planks, Russian twists). Upper body strength is critical.

Diet and Recovery for Physical Training

  • Pre-workout (30 min before): 2 bananas + 10 almonds OR 2 rotis with peanut butter. You need carbs for energy.
  • Post-workout (within 30 min): 4 egg whites + 2 whole eggs + 1 glass milk OR protein shake. Post-workout protein repairs muscle damage.
  • Daily diet: 4-5 meals per day. Each meal should have protein (dal, eggs, paneer, chicken), complex carbs (roti, rice, oats), and vegetables. Total daily protein: at least 1g per kg of body weight.
  • Hydration: Drink 3-4 liters of water daily. During running, drink 200ml water every 20 minutes. Dehydration reduces performance by 20% and increases injury risk.
  • Rest days: Take 1 full rest day per week. Sleep 7-8 hours daily. Muscles grow during rest, not during exercise. Overtraining leads to injuries and burnout.
  • Common injuries: Shin splints (ice + rest + proper shoes), knee pain (strengthen quadriceps, do not run on concrete), ankle sprain (ankle rotation exercises daily). If pain persists for more than 3 days, see a physiotherapist.

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