Police Exam Physical Test: 8-Week Training Plan

Every year, a good number of aspirants who clear the written paper fail to move ahead because they cannot finish the race in time or foul a jump. The physical test is qualifying or marks-based depending on the exam, but in every case it is a hard gate. You cannot bluff it, and you cannot cram it in the last week. The good news is that it responds well to steady, sensible training. This guide gives you the typical events and standards for the main police, CAPF and railway-protection exams, then an 8-week plan, plus warm-up, food, injury care, taper and test-day habits.

A quick caution before we start. Standards change from one recruitment to the next, and they differ by gender, age band, category, region and the post you apply for. The numbers below are what we could confirm from recent coverage, and several are marked as differing between sources. The notification of your own recruitment is the only final word.

Typical events and standards by exam

The table below summarises recent reported standards for general candidates. Treat it as a planning guide, not a rule book. Relaxations and different standards exist for ex-servicemen, hill and tribal areas, Ladakh, older age bands and some categories.

Exam	Male	Female	Nature
SSC GD (CAPF, NIA, SSF, Rifleman)	5 km in 24 minutes	1.6 km in 8 minutes 30 seconds	Qualifying; no jumps reported
Delhi Police Constable (SSC)	1600 m in 6 minutes (up to 30 years); long jump 14 ft; high jump 3 ft 9 in	Race time about 8 minutes for 1600 m in some coverage (other coverage says 800 m); long jump 10 ft; high jump 3 ft	Qualifying; three attempts in jumps
RPF Constable	1600 m in 5 min 45 sec; long jump 14 ft; high jump 4 ft	800 m in 3 min 40 sec; long jump 9 ft; high jump 3 ft	Reported as provisional; check the latest notification
UP Police Constable	4.8 km run; reported as 25 minutes in some sources and 28 minutes in others	2.4 km run; reported as 14 minutes in some sources and 16 minutes in others	Qualifying; confirm in the board notice
Bihar Police Constable (2026 cycle as reported)	1.6 km run (marks by time band, over 6 minutes disqualifies); 16 lb shot put (minimum 16 ft); high jump minimum 4 ft	1 km run (over 5 minutes disqualifies in the coverage we saw); 12 lb shot put (minimum 12 ft); high jump minimum 3 ft	Marks-based, 100 marks in total as reported

Things to notice. First, the events really differ: SSC GD is mostly an endurance test, Delhi Police and RPF are a mix of a shorter race and two jumps, and Bihar Police uses a marks system with the shot put. Second, where sources disagree (UP Police times, Delhi female race distance), we have shown both rather than guess. Third, the RPF standards were described as provisional, so confirm them. Pull-ups do not appear in the standards listed above, though some other forces and state tests use them, so only train them if your notice lists them.

What these standards mean in running pace

Converting the target into pace per kilometre or per 400 m lap makes training concrete. These are simple divisions of the reported standards.

5 km in 24 minutes: 4 min 48 sec per km, or about 1 min 55 sec per 400 m.
1600 m in 6 minutes: 3 min 45 sec per km, or 1 min 30 sec per 400 m.
1600 m in 5 min 45 sec: about 3 min 36 sec per km, or about 1 min 26 sec per 400 m.
1.6 km in 8 min 30 sec: about 5 min 19 sec per km, or about 2 min 8 sec per 400 m.
4.8 km in 28 minutes: about 5 min 50 sec per km. In 25 minutes: about 5 min 12 sec per km.
2.4 km in 16 minutes: about 6 min 40 sec per km. In 14 minutes: about 5 min 50 sec per km.

Your goal is to be able to run your own target pace comfortably, with a small time cushion of about 10 to 15 seconds per km. Test day brings nerves, a different track and tired legs from travel.

Before you start: a baseline check and a medical note

Please speak to a doctor before you begin if you have any heart, breathing, joint or other medical condition, if you are recovering from an injury or illness, if you are unusually overweight or underweight, or if you get chest pain, dizziness or breathlessness out of proportion to effort. This guide is general training information and not medical advice. Stop any session if you feel sharp pain, chest discomfort or faintness, and get checked.

Next, do a simple baseline on a flat road or track after a proper warm-up, on a day you feel fresh.

Run or jog-walk for 12 minutes and note the distance. If you cannot keep moving for 12 minutes, add a Week 0 of walking and jogging in intervals before using the plan.
Do as many push-ups (good form) and bodyweight squats as you can, stopping before form breaks.
Try three standing long jumps, a few easy shot put throws with a light ball, and note your best distances.
Note your height, weight and how you slept, as a record.

The plan below assumes you can already jog about 15 to 20 minutes without stopping. If you are well past that and run regularly, you can begin from the higher end of each week.

Principles that keep you safe and make you faster

Easy runs should feel easy. If you cannot talk in short sentences, slow down. Most of your running should be at this pace.
Add load gradually. Raise weekly running by no more than about 10 percent. Jumping up in distance suddenly is the most common route to shin and knee pain.
Hard days and easy days. Never stack two hard sessions back to back.
Train the exact test. If your exam has a 1600 m race and two jumps, spend your effort there and not on gym fashion.
Strength matters. Strong legs and a stable core help running, jumping and throwing and reduce injury risk.
Technique before power. A poor jump or throw done harder only hurts more.
Sleep and food are part of training. More below.

Warm-up and mobility routine

Do this before every session, about 10 to 12 minutes. A cold muscle is an injured muscle waiting to happen.

Brisk walk or very light jog, 4 to 5 minutes.
Dynamic leg swings, front-to-back and side-to-side, 10 each leg.
Walking lunges with a gentle twist, 8 each side.
Ankle circles and calf raises, 10 to 15.
High knees and butt kicks, 20 metres each, two rounds.
Arm circles and shoulder rolls, 10 each way. Important for shot put.
Two or three short strides of 50 to 60 metres, building up to about 80 percent effort.

After training, spend 5 to 8 minutes on gentle static stretches for calves, hamstrings, quadriceps, hip flexors and the lower back. Hold each for 20 to 30 seconds without bouncing, and never into sharp pain. Foam-rolling or a gentle self-massage of the calves and thighs is optional and should feel like pressure, not pain.

The weekly layout

The plan uses a six-day schedule with one full rest day. If you are new or your recovery is slow, drop one session and make it a walk.

Day	Focus
Day 1	Easy continuous run
Day 2	Strength and core
Day 3	Jump and throw technique (only the events in your exam)
Day 4	Rest or easy walk, with mobility
Day 5	Interval or pace session
Day 6	Longer easy run
Day 7	Full rest

Weeks 1 to 8: the running plan

Distances are approximate. If you are training for the short race (1600 m or 800 m), follow the plan as written. If your exam is the longer run (5 km, 4.8 km or 2.4 km), the long run on Day 6 matters most. Walk breaks are always allowed in the early weeks.

Week	Day 1 (easy)	Day 5 (intervals)	Day 6 (long easy)
1	20 min easy jog	4 x 400 m comfortable, 2 min walk between	25 min easy, about 3 km
2	22 min easy	5 x 400 m, 2 min walk	about 3.5 km easy
3	25 min easy	6 x 400 m at a slightly brisker pace, 90 sec to 2 min rest	about 4 km easy
4 (lighter week)	20 min easy	4 x 400 m, relaxed	3 km easy; optional 1.6 km check at steady effort
5	25 min easy	3 x 800 m near your target pace for the longer race, or 4 x 600 m for the short race, 2 to 3 min rest	about 4.5 km easy
6	28 min easy	5 x 400 m at target 1600 m pace, 90 sec rest	5 km steady; 5 km exam takers may do a timed 5 km near the end of the week
7 (peak)	25 min easy	4 x 400 m at test pace, full recovery	5 km easy and relaxed
8 (taper)	15 to 20 min easy with 4 short strides	2 x 400 m at test pace, 3 to 4 days before the test	None; short walk and mobility only

If a week feels too hard, repeat it instead of moving on. A repeated week costs you nothing, while an injury costs a month.

How to run the race itself

Start at your planned pace, not faster. The crowd and the whistle make everybody sprint the first 200 m.
Aim for even laps. If you have a 6 minute target for 1600 m, each 400 m should be close to 90 seconds.
In the longer runs, settle in the first kilometre and only push in the last 800 m.
Run tall, relax the hands and shoulders, and breathe steadily, using whatever rhythm feels natural.
Practise on a track or measured stretch, not only on roads, so that you know what 400 m feels like.

Strength and core (Day 2)

Keep this simple and use your own body weight at first. Do 2 sets in Weeks 1 and 2, 3 sets from Week 3 onward, with 60 to 90 seconds of rest.

Bodyweight squats, 10 to 15.
Reverse or walking lunges, 8 to 10 per leg.
Step-ups on a sturdy bench, 8 to 10 per leg.
Glute bridges, 12 to 15.
Calf raises, 15 to 20.
Push-ups (knees down if needed), 8 to 15.
Plank, 20 to 45 seconds, and side plank, 15 to 30 seconds each side.
Back extensions on the floor (lying on your stomach and gently lifting your chest), 10.

In Week 8, cut the sets by half and stop all new exercises. Soreness in the last week is the enemy.

If your notice includes pull-ups, practise them separately: hang practice, slow lowering from the top, and assisted pull-ups, 2 to 3 sets two days a week. Do not train them to failure.

Long jump, high jump and shot put (Day 3)

Long jump

Mark a run-up of about 6 to 8 steps and practise hitting the take-off line without looking down. Use a pit, soft sand or a mat, never hard ground. Drive the knee up on take-off, swing the arms forward, and bring the legs out in front for landing. Do 6 to 8 jumps per session with full rest between. Many tests allow three attempts, and a foul at the board wastes one, so train your run-up to be repeatable. Confirm in your notice whether it is a running or standing jump and how it is measured.

High jump

Standards in the reports we saw were roughly 3 to 4 feet, which is a technique and leg-strength task more than anything else. Practise the style allowed by your exam, over a soft landing area. Learn a consistent approach, a strong single-leg take-off and a safe landing. Do 6 to 10 jumps at heights that you can clear, rather than repeatedly failing at one height. Never practise over a bar onto hard ground.

Shot put

Bihar Police coverage reported a 16 lb shot for men and 12 lb for women, with minimum distances in feet. Start with a lighter ball for technique if you are new. The shot is pushed, not thrown. Hold it against the neck under the jaw, keep the elbow high behind the ball, turn the hips and push through the legs, then the chest, then the arm. Warm up the shoulders and wrists well, and do 6 to 10 puts per session. Stay inside the circle or area, because a foul puts will not count.

Train only the events in your own exam. If your exam has no shot put, do not spend your energy on it.

Nutrition basics

You do not need expensive supplements. You need regular meals and enough water. These are general food habits and not a diet prescription. If you have a medical condition or special dietary need, ask a doctor or a qualified dietitian.

Carbohydrates for energy: roti, rice, poha, oats, bananas and potatoes.
Protein for repair: dal, chana, rajma, paneer, curd, milk, eggs or chicken or fish if you eat them, sprouts and soya.
Vegetables and fruit: every day, for vitamins, minerals and fibre.
Fats in moderation: a little ghee or oil, peanuts and nuts.
Water through the day: pale-yellow urine is a rough sign you are drinking enough.
Before training: a light snack such as a banana or a roti with a little jaggery about 60 to 90 minutes before. Never run on a heavy full stomach.
After training: within an hour, a proper meal with carbohydrate and protein, for example dal, rice, curd and vegetables.
Avoid: tobacco, gutka, alcohol, and unprescribed supplements, pills or injections. Some products are banned or unsafe, and you could fail the medical test.

Do not crash-diet to hit a weight or chest figure. Eating too little while training hard is a common reason for fatigue and injury. Height cannot be changed by training, and the chest figure is measured on a specific rule, so read it in your notice.

Injury prevention

Shoes: use proper running shoes with decent cushioning, not worn-out ones. Do not run in new shoes on test day.
Surface: vary between track, flat ground and a little softer ground. Avoid hard concrete for long runs.
Shin pain: a dull ache along the shin that appears after increasing distance is a sign to cut back. Pain that persists should be checked by a doctor or physiotherapist.
Knee pain: reduce hills and downhill running, keep strengthening the hips and thighs, and get it assessed if it lingers.
Hamstring and calf strains: prevent them with warm-ups, and do not do fast intervals on tired legs.
Heat: train in early morning or evening in summer, drink water, and stop if you feel dizzy or very unwell.
Do not train through sharp pain. Pain that changes your running style is a signal to rest and, if it continues, to consult a doctor.

Recovery and sleep

You get fitter during rest, not during the session. Aim for 7 to 8 hours of sleep. Keep the rest day a real rest day. Walk lightly, stretch, and eat well. If your legs feel heavy for several days, your resting heart rate seems higher than normal or your mood is low, take an extra rest day or repeat the previous week. Missing one session is fine. Doubling up to catch up is not.

Taper and test-day routine

The taper (Week 8)

The last week is for freshness. Cut running volume, keep a few short strides to stay sharp, and stop new exercises. Do not test yourself with a full-effort run in the last 5 days. Do light jump and throw practice early in the week, then stop. Check your documents, admit card, ID, photographs, the venue address and the reporting time. Plan how you will reach the ground, ideally a day early if it is far.

The day before

Light mobility and a 10 to 15 minute easy walk or jog.
A normal, familiar dinner, not something new or very spicy. Drink water regularly.
Pack shoes, socks, light clothes, a towel, a water bottle, documents and your admit card.
Sleep early. One bad night will not ruin you, so do not panic if you sleep badly.

Test day

Eat a light, familiar meal about 2.5 to 3 hours before your slot, with a small snack later if the wait is long.
Reach the venue early. Listen to every instruction and ask if the rules are unclear.
Do your own warm-up as described above, finishing close to your turn. If the queue is long, keep moving.
Run your planned pace. Do not follow the person who bolts at the start.
For the jumps and the shot put, take a calm practice run-up if allowed, and use your attempts sensibly. Do not waste the first attempt on a wild effort.
Follow lane, line and foul rules exactly.

Common disqualifiers and rejection reasons

Not finishing the race within the time limit, even by a second.
Stepping out of lane, cutting the track or ignoring instructions.
Fouling in jumps and throws, such as crossing the take-off line.
Failing to clear the minimum distance or height in the allowed attempts.
Missing documents or reporting late.
Failing the later measurement or medical stage on a documented standard. Read the medical criteria early.

Common mistakes to avoid

Starting too hard and too fast in Week 1, then quitting with a sore shin in Week 3.
Running only slow long distance when the exam is a 1600 m race, or only sprinting when the exam is a 5 km run.
Training the shot put with a heavy weight and poor technique, which strains the shoulder and elbow.
Trusting forum numbers without reading your own notification.
Neglecting the written exam. The physical test is only one stage and the written marks usually decide the merit list.
Trying to lose weight sharply right before the test.
Changing shoes, food or routine on test day.

Frequently asked questions

Is 8 weeks enough to prepare for the physical test? For someone who is already reasonably active and can jog for 15 to 20 minutes, 8 weeks is a workable build-up. If you are starting from zero, a longer runway of 12 weeks or more is safer. Do not rush the weeks, and add a few weeks of walking and light jogging first.

Are the standards the same for every police exam? No. The events, times, distances and heights differ by exam, gender, age band, category and region. Always read the notification of the recruitment you are applying for. The table above is a guide based on recent reports and several figures differ between sources.

Is the physical test qualifying or does it carry marks? It depends on the exam. In the SSC GD and Delhi Police coverage we saw, it was described as qualifying. In the Bihar Police coverage we saw, it was marks-based. Check the latest notification, since the system can change between recruitments.

How many times a week should I run? Three running days a week is a sensible base for most beginners, as in the plan above, with strength and technique work on other days. More running is not always better, and rest days matter.

What if I cannot meet the time by the end of Week 8? Look at your trend. If you are improving, you may only need a few more weeks of steady work. Re-check your pace against your standard and compare it with the conversions above. Be honest with yourself and keep training, as long as you stay pain-free.

Should I take supplements or protein powders? Regular meals with dal, milk, curd, eggs or pulses cover most needs. If you think you need a supplement, ask a doctor or a qualified dietitian first. Avoid anything unprescribed or from an unknown source.

Can I train in the evening instead of early morning? Yes. Pick a time when you can train consistently. Practise at least a few sessions at the time of day of your test slot if you know it.

How do I stop shin pain? Reduce running volume, avoid hard surfaces, use proper shoes and strengthen your calves and hips. If the pain continues or gets sharper, stop running and see a doctor or physiotherapist.

Do I need pull-ups? Not for the standards listed in this guide. Some other forces and tests include them, so check your notice. If they are listed, train them in the way described above and build up slowly.

I have a medical condition. Can I still follow this plan? Please talk to your doctor first and follow their advice. The plan is general and is not tailored to any medical condition.

Putting it together

The physical test rewards the aspirant who trains regularly, stays injury-free and shows up rested. Pick your exam, copy its events from the notification, follow the 8 weeks, and keep a small log of your times, jumps and how you felt. Do not forget the written paper. Practise it with full-length mocks and sectional tests on Pareeksha, so that your written score is as strong as your fitness when the physical test is done.