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Defence 13 min read Updated 2026-10-25

Physical Fitness Test Preparation for Police & Defence — Complete Training Plan

Complete physical fitness training plan for police constable, SI, army, navy, and air force physical tests including running, push-ups, long jump, and medical standards.

Standard Physical Tests Across Recruitments

  • Police Constable: 1600m run (Male: 5:30-6:00), 800m run (Female: 3:30-4:00), Long Jump (Male: 3.65m, Female: 2.70m), High Jump (Male: 1.20m, Female: 0.90m).
  • Police SI: Same as constable but stricter cutoffs. Additional: Shot Put in some states.
  • Army (Agniveer): 1600m run in 5:30, Pull-ups (minimum 6), 9-ft ditch jump, Balancing beam.
  • Navy: 1600m run in 7:00, 20 squats, Push-ups (minimum 12), Sit-ups (minimum 12).
  • Air Force: 1600m run in 6:30, Push-ups (minimum 10), Sit-ups (minimum 10), Chin-ups (minimum 3).
  • SSC GD Constable: 1600m in 5 minutes (Male), 800m in 3:30 (Female) at altitude adjusted times.

12-Week Running Training Plan

  • Week 1-2: Walk/jog 2 km daily. Build base endurance. No sprinting yet.
  • Week 3-4: Jog 3 km daily at comfortable pace. Add 400m intervals (2 sets).
  • Week 5-6: Run 4 km daily. Add 800m intervals (3 sets with 2-min rest).
  • Week 7-8: Run 5 km daily. Practice 1600m time trial twice a week. Target: under 7 minutes.
  • Week 9-10: Increase speed. 1600m target: under 6 minutes. Add hill sprints if possible.
  • Week 11-12: Peak phase. 1600m target: under 5:30. Rest 2 days before actual test.
  • Key: Morning practice is best (5-6 AM). Drink water 30 minutes before running, not during.

Strength Training (Push-ups, Pull-ups, Squats)

  • Push-ups progression: Start with wall push-ups (Week 1) → Knee push-ups (Week 2-3) → Full push-ups (Week 4+).
  • Push-up target: 40+ (most exams require 15-25). Practice 5 sets of max reps daily.
  • Pull-ups: Dead hang (Week 1-2) → Assisted pull-ups (Week 3-4) → Full pull-ups (Week 5+).
  • Pull-up target: 10+ (Army requires 6 minimum). Practice 5 sets daily.
  • Squats: Start with bodyweight, 50 per day. Increase by 10 each week. Target: 100.
  • Long jump: Practice approach run + takeoff daily. Plyometric exercises (box jumps, frog jumps) help significantly.

Diet Plan for Physical Test Preparation

  • Morning (5 AM): 2 bananas + warm water with honey → Morning run.
  • Breakfast (7:30 AM): 4 eggs (2 whole + 2 whites) + 2 roti/bread + milk.
  • Lunch (1 PM): Dal + rice + sabzi + salad + curd. Protein-rich meals.
  • Evening snack (4 PM): Dry fruits (almonds, walnuts) + fruit + peanut butter bread.
  • Dinner (8 PM): Light — roti + dal/chicken + salad. No heavy food after 8 PM.
  • Supplements: Not necessary if diet is good. If needed: whey protein + multivitamin.
  • Avoid: Junk food, cold drinks, fried food, alcohol, tobacco. These directly affect stamina.

Common Mistakes to Avoid

  • Do NOT start training 1 week before the exam. Minimum 8-12 weeks needed.
  • Do NOT skip rest days. Your body needs recovery. Train 5 days, rest 2 days.
  • Do NOT practice only running. Include strength training for overall fitness.
  • Do NOT wear new shoes on exam day. Break in your running shoes 2-3 weeks before.
  • Do NOT eat heavy meal before the test. Light meal 2 hours before is ideal.
  • Hydrate well the day before. Dehydration is the #1 reason for poor performance.

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