SSC GD · Physical test
SSC GD physical test (PET / PST)
SSC GD Constable (CAPFs, SSF, Assam Rifles) 2026. Every figure below is as printed in the official notice linked at the end, read on 27 Oct 2026; where the notice gives no figure, this page says so.
Covers: Constable (GD) in BSF, CISF, CRPF, ITBP, SSB and SSF, and Rifleman (GD) in Assam Rifles
How it counts: Pass or fail. The race and the measurements earn no marks; candidates who qualify PET/PST and the medical are placed on the final merit list by their computer-based exam marks (paras 14.10-14.11). Ex-servicemen do not run, but are measured.
Race
| Who | For | Distance | Time |
|---|---|---|---|
| Men | All candidates except the Ladakh region | 5 km | within 24 min |
| Men | Candidates of the Ladakh region | 1.6 km | within 7 min |
| Women | All candidates except the Ladakh region | 1.6 km | within 8 min 30 s |
| Women | Candidates of the Ladakh region | 800 metres | within 5 min |
Height, chest and weight (PST)
| Category / area | Min. height | Chest (unexpanded / expanded) |
|---|---|---|
| All candidates (no relaxation) | 170 cm | 80 / 85 cm |
| Scheduled Tribes | 162.5 cm | 76 / 81 cm |
| Scheduled Tribes of the North-Eastern States | 157 cm | 76 / 81 cm |
| Scheduled Tribes of Left-Wing Extremism affected districts | 160 cm | 76 / 81 cm |
| Garhwalis, Kumaonis, Dogras, Marathas; Assam, Himachal Pradesh, Jammu & Kashmir and Ladakh | 165 cm | 78 / 83 cm |
| Arunachal Pradesh, Manipur, Meghalaya, Mizoram, Nagaland, Sikkim, Tripura | 162.5 cm | 77 / 82 cm |
| Gorkha Territorial Administration (Darjeeling, Kalimpong, Kurseong sub-divisions and the listed mouzas) | 157 cm | 77 / 82 cm |
| Category / area | Min. height |
|---|---|
| All candidates (no relaxation) | 157 cm |
| Scheduled Tribes | 150 cm |
| Scheduled Tribes of the North-Eastern States | 147.5 cm |
| Scheduled Tribes of Left-Wing Extremism affected districts | 147.5 cm |
| Garhwalis, Kumaonis, Dogras, Marathas; Assam, Himachal Pradesh, Jammu & Kashmir and Ladakh | 155 cm |
| Arunachal Pradesh, Manipur, Meghalaya, Mizoram, Nagaland, Sikkim, Tripura | 152.5 cm |
| Gorkha Territorial Administration (Darjeeling, Kalimpong, Kurseong sub-divisions and the listed mouzas) | 152.5 cm |
- Chest is measured for men only: 80 cm unexpanded with at least 5 cm expansion; the relaxed chest figures above also need 5 cm expansion. For women the notice says only that the chest should be well developed.
- Weight: proportionate to height and age as per medical standards (no figure printed).
- Relaxation in height and chest is checked after the race and before the PST, on the certificate in Annexure-IX of the notice.
- There is no appeal against the race. A same-day appeal is allowed against height and chest.
Not in the notice (left out, not guessed): A weight figure (the notice says only 'proportionate to height and age').
Source
- Constable (GD) in CAPFs and SSF, and Rifleman (GD) in Assam Rifles Examination, 2026 — Notice — Staff Selection Commission, F. No. HQ-C-3007/10/2025-C-3, 01-12-2025; paras 12.2 to 12.5 (pages 17-18 of 74). Read on 27 Oct 2026.
Always check the latest notice before your test: a newer notice can change these figures.
Check your run time and height
Worked out in your browser; nothing you type is sent or stored. Your first result needs no account. Other exams: physical test checker.
Race
The limit means about 4 min 48 s per km.
Height and chest
8-week walk-run plan
Shishya's own general plan (not from any exam body or government source). Three sessions a week. For ages 16 and up.
Not medical advice
- This is general fitness guidance, not medical advice, and it is not a plan made for you.
- See a doctor before you start if you have a heart or lung condition, asthma, high blood pressure, diabetes, a recent injury or surgery, or if you are pregnant.
- Stop and see a doctor if you get chest pain or tightness, feel faint or dizzy, are far more breathless than the effort explains, or have pain that stays the next day.
- Some exams (Rajasthan Police, for one) ask for a government doctor's certificate that you are fit to run, before the test.
| Week | Each session | About | Focus |
|---|---|---|---|
| 1 | 5 min brisk walk, then 6 rounds of 1 min easy jog + 2 min walk, then 5 min walk | 28 min | Get used to jogging; you should be able to talk. |
| 2 | 5 min walk, then 6 rounds of 2 min jog + 2 min walk, then 5 min walk | 34 min | Same easy pace, longer jogs. |
| 3 | 5 min walk, then 5 rounds of 3 min jog + 1½ min walk, then 5 min walk | 33 min | Less walking between jogs. |
| 4 | 5 min walk, then 4 rounds of 5 min jog + 1½ min walk, then 5 min walk | 36 min | An easier week if your legs are sore — repeat week 3 instead. |
| 5 | 5 min walk, then 3 rounds of 8 min jog + 2 min walk, then 5 min walk | 40 min | Longer steady jogs. |
| 6 | 5 min walk, 20 min continuous easy jog, 5 min walk | 30 min | First non-stop run. Slow down rather than stop. |
| 7 | Two days: 5 min walk, 25 min easy jog, 5 min walk. One day: 5 min walk, 6 rounds of 1 min faster run + 2 min walk, 5 min walk | 35 min | One faster day; keep the other two easy. |
| 8 | Two days: 30 min easy jog with walk breaks if needed. One day: run your exam distance once at a steady pace and note the time | 35 min | Use that time in the checker above. |
- Three sessions a week with a rest day between them; walk on the other days if you like.
- Warm up with the 5-minute walk and cool down the same way. Drink water.
- Run on flat ground first; wear running shoes that fit.
- If a week feels too hard, repeat it. Moving on slowly is better than getting hurt.
- Avoid running in the hottest part of the day.
WHO: adults (18-64) should do at least 150 minutes of moderate-intensity physical activity a week. WHO fact sheet 'Physical activity', 26 June 2024.