Introduction
The SSC GD Constable exam is unique. In other exams, your brain gets you the job. In GD, your brain gets you to the door, but your body gets you inside.
The Physical Efficiency Test (PET) is grueling. Running 5 kilometers in 24 minutes requires stamina, lung capacity, and mental toughness. Thousands of candidates clear the written exam but fail here because they started training too late.
This guide is your physical training manual.
The Standards (PST & PET)
Before you start running, check if you are eligible.
1. Physical Standard Test (PST) - Measurements
| Category | Height (Male) | Height (Female) | Chest (Male Only) |
|---|---|---|---|
| General/SC/OBC | 170 cm | 157 cm | 80 cm (Unexpanded) + 5 cm Expansion |
| ST | 162.5 cm | 150 cm | 76 cm (Unexpanded) + 5 cm Expansion |
Note: Weight must be proportionate to height and age as per medical standards.
2. Physical Efficiency Test (PET) - The Run
| Gender | Distance | Time Limit |
|---|---|---|
| Male | 5 KM | 24 Minutes |
| Female | 1.6 KM | 8 ½ Minutes |
For Ladakh Region candidates, the criteria are different (1.6 KM in 7 mins for males).
The 60-Day Running Strategy (Male)
Target: 5 KM in 22 Minutes (Keep a 2-minute buffer).
Phase 1: Stamina Building (Days 1-20)
- Goal: Just finish 5 KM. Don’t look at the watch.
- Routine: Run at a slow, jogging pace. Walk if you get tired, but don’t stop.
- Breathing: Inhale through nose, exhale through mouth.
Phase 2: Speed Injection (Days 21-40)
- Goal: Increase pace.
- Interval Training:
- Run 400m fast.
- Walk 200m.
- Repeat 5 times.
- Long Run: Once a week, run 7-8 KM at a slow pace to build endurance.
Phase 3: Exam Simulation (Days 41-60)
- Goal: Hit the 24-minute mark.
- Time Trials: Run 5 KM with a stopwatch every alternate day.
- Road Running: Practice on the road (not just ground) as the actual test often happens on roads.
The Diet Plan
You cannot run on a diet of samosas and tea. You need fuel.
Pre-Workout (30 mins before running)
- 1 Banana OR
- Black Coffee (no sugar) OR
- 2 Boiled Potatoes
Post-Workout (Within 30 mins after running)
- Protein: 2-3 Boiled Eggs / Soya Chunks / Whey Protein.
- Carbs: Oatmeal / Dalia.
- Hydration: Water with a pinch of salt and lemon (homemade electrolyte).
Daily Essentials
- Calcium: 1 glass of milk at night (for strong bones).
- Vitamins: Green leafy vegetables.
Common Mistakes
- Running in Bad Shoes: Don’t run in canvas shoes or barefoot on the road. You will get Shin Splints (pain in the lower leg). Buy decent running shoes.
- Mouth Breathing: Try to breathe through your nose as much as possible to keep your throat from drying out.
- Ignoring the Written Exam: Remember, PET is only qualifying. The merit list is made from your written exam marks.
- Pro Tip: While your body recovers, keep your mind sharp. Use the Scoreclever App to revise GK and Hindi/English during your rest periods.
Key Takeaways
- Start Early: It takes at least 2 months to build 5 KM stamina.
- Check Height: If you are 169 cm, don’t waste time. The measurement is strict.
- Chest Expansion: Practice deep breathing to expand your chest by 5 cm. Push-ups help.
- Diet Matters: Hydrate well and eat protein to repair muscles.
Your legs will hurt. Your lungs will burn. But that uniform is worth every drop of sweat.
