🏃
Physical Fitness Test
1600m Running Scenarios
| Time Bracket | Marks |
|---|---|
| Under 5m 30s | 60 |
| 5m 31s – 5m 45s | 48 |
Pull-Ups Points
10
40
09
33
08
27
07
21
06
16
📏
Physical Measurements
Soldier GD
General Duty
170 cm
77–82cm Chest
Soldier Clerk
Admin/Store
162 cm
77–82cm Chest
Soldier Tech
Technical
167 cm
77–82cm Chest
🗓️ 7-Day Intensive Schedule
MON
Run + Pushups
TUE
Pullups + Squats
WED
Run Practice
THU
Core Work
FRI
Speed Work
SAT
Long Run
SUN
Rest Day
Daily Drills
- 💪 20-30 Pushups
- 🧗 6-10 Pullups
- 🦵 30-40 Squats
- 🧘 Full Body Stretch
Fueling Your Body
🥚
Eggs
Muscle Repair
🍌
Bananas
Quick Energy
🥛
Milk
Bone Strength
💧
3-4L Water
Hydration
Injury Prevention
01
Never skip a 10-minute warm up.
02
Invest in quality running shoes.
03
Listen to your body; avoid overtraining.