Physical Test Training Plan: Pass the Running Test for Assam Police & SSC GD (2026)
12-week running plan, pace calculator, long-jump tips and test-day advice
In police and armed-force recruitment, the physical efficiency test (PET) eliminates more candidates than any other stage. It is qualifying, so you either pass or you're out, however well you did in the written exam. The good news: running fitness responds well to steady, sensible training. Most healthy beginners who follow a plan like the one below for 12 weeks can reach the standard. This guide gives you the standards, a week-by-week plan, a pace calculator and the mistakes to avoid.
This is general fitness guidance, not medical advice. If you have a health condition, or feel chest pain, dizziness or breathlessness while training, stop and see a doctor. The physical standards of your recruitment are in its notification.
📋 At a Glance
| SSC GD running (recent notices) | Men: 5 km in 24 minutes · Women: 1.6 km in 8½ minutes |
| SSC GD height (Gen/SC/OBC) | Men 170 cm · Women 157 cm (ST: 162.5 / 150 cm; Northeast candidates have their own relaxed table) |
| SSC GD chest (men) | 80 cm, with at least 5 cm expansion (relaxed for some categories) |
| Assam Police (SLPRB) | Running and long jump in recent cycles; distances and times are set in each notification |
| Training needed | About 12 weeks for a healthy beginner, 4–5 days a week |
⏱ Pace Calculator
Know exactly how fast you must run. Pick a preset or enter your test's distance and time limit:
Train to run about 5% faster than the limit, so a bad day still passes.
📈 The 12-Week Plan at a Glance
Volume builds gradually, about 10% a week, with an easier recovery week every fourth week (green), so your legs adapt without injury.
📅 Week-by-Week Plan
| Week | Total running | Longest run | Focus |
|---|---|---|---|
| Week 1 | 8 km | 2 km | Walk-run: 1 min run / 1 min walk, 4 days |
| Week 2 | 10 km | 2.5 km | Walk-run, longer running spells |
| Week 3 | 12 km | 3 km | Continuous easy running, 3 km |
| Week 4 | 12 km | 3 km | Recovery week: same volume, easy pace |
| Week 5 | 15 km | 4 km | Add 1 interval day: 6 × 400 m |
| Week 6 | 17 km | 4.5 km | Intervals 8 × 400 m; long-jump drills |
| Week 7 | 19 km | 5 km | Tempo run 2 km at target pace |
| Week 8 | 16 km | 5 km | Recovery week; first timed trial |
| Week 9 | 20 km | 6 km | Intervals 5 × 1 km at target pace |
| Week 10 | 22 km | 6 km | Tempo 3 km at target pace |
| Week 11 | 20 km | 6 km | Full timed trial at test distance |
| Week 12 | 12 km | 4 km | Taper: short, sharp runs; rest 2 days before test |
How a week looks: 2 easy runs (conversational pace) · 1 quality session (intervals or tempo, from week 5) · 1 longer easy run · 1–2 days of strength work · at least 1 full rest day.
🏃 Session Types Explained
- Easy run: slow enough to talk in full sentences. Most of your running should be like this; it builds the engine.
- Intervals: e.g. 6 × 400 m at a little faster than test pace, with 2 minutes of walking between. Teaches your body the speed.
- Tempo run: 2–3 km at test pace, steady. Teaches you to hold the pace without slowing.
- Timed trial: the full test distance at maximum effort, in weeks 8 and 11 only. Shows where you stand.
🤸 Long Jump & Strength
Some police recruitments include a long jump. Technique adds distance quickly:
Strength twice a week (no gym needed): squats, lunges, calf raises, plank and skipping, 2–3 rounds each. Stronger legs mean faster running and fewer injuries.
🍲 Food, Sleep & Avoiding Injury
- Eat simple: rice or roti, dal, eggs or fish, vegetables, fruit. Enough protein and carbohydrate for training days.
- Drink water through the day, more on humid Assam summer days.
- Sleep 7–8 hours. Fitness is built while you rest.
- Shoes: a comfortable pair of running shoes, broken in well before the test.
- Warm up with 5 minutes of brisk walking or slow jogging and leg swings; cool down and stretch after.
- Pain that gets worse while running (shin, knee, ankle) means rest for a few days, not "run through it".
🏁 Test-Day Tips
- Rest the two days before the test; eat a light, familiar meal 2–3 hours before.
- Carry your admit card and documents; reach early.
- Warm up gently while you wait.
- Don't sprint the first lap because others do. Run your own pace from the calculator; most failures come from starting too fast.
- Count laps carefully on a track; listen to the officials.
Next steps: read the full SSC GD guide and Assam Police guide, and compare them in SSC GD vs Assam Police.
🔔 Latest Notifications & Important Dates
❓ Frequently Asked Questions
What is the running standard for SSC GD?
In recent SSC GD notifications, men must run 5 km in 24 minutes and women 1.6 km in 8½ minutes (separate standards apply for Ladakh). Always check the current notification.
How long does it take to prepare for the police running test?
A healthy beginner usually needs about 12 weeks of steady training, 4–5 days a week, building distance gradually. Fitter candidates can be ready sooner.
What pace do I need to run 5 km in 24 minutes?
4 minutes 48 seconds per kilometre, which is about 1 minute 55 seconds per 400-metre lap. Train slightly faster than this so you have a safety margin.
Should I run every day?
No. Include at least one full rest day a week and an easier week every fourth week. Rest is when your body adapts, and it prevents injury.