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The SSC GD Physical Test – the Physical Efficiency Test (PET) and Physical Standard Test (PST) – is the stage where many candidates are eliminated after clearing the computer-based exam. Candidates shortlisted in the SSC GD Result 2026 must now complete a timed race and meet height and chest standards. The SSC GD Physical Test is qualifying, so you only need to pass, but preparation must begin immediately.
SSC GD Physical Test – PET Standards (General Areas)
| Candidate | Race |
|---|---|
| Male | 5 km in 24 minutes |
| Female | 1.6 km in 8½ minutes |
Different standards apply for candidates from Ladakh region and some special categories, as given in the notification. Pregnant women are disqualified for the PET as per rules. Check the official notice on ssc.gov.in.
PST Standards (General)
| Measurement | Male | Female |
|---|---|---|
| Height (general) | 170 cm | 157 cm |
| Chest (male) | 80 cm unexpanded, minimum 5 cm expansion | Not applicable |
Relaxations in height and chest are given to candidates from certain states, hill areas and communities (such as ST candidates) as per the notification. Weight should be proportionate to height and age as per medical standards.
8-Week Running Plan
| Week | Plan |
|---|---|
| 1–2 | Jog 2–3 km daily at an easy pace |
| 3–4 | Jog 3–4 km; add 4 × 400 m faster runs twice a week |
| 5–6 | Run 5 km three times a week; track your time |
| 7–8 | Practise the full distance within target time; rest a day before the test |
Women candidates should build up to running 1.6 km comfortably within 7½ minutes before the test day.
Diet and Recovery
- Eat balanced meals with rice/chapati, pulses, eggs, fish or paneer, fruits and vegetables.
- Drink enough water, especially in Kerala’s humid weather.
- Sleep at least 7 hours.
- Stretch before and after runs to avoid injury.
Test Day Tips
- Wear proper running shoes and comfortable clothes.
- Carry your admit card, photo ID and documents listed in the call letter.
- Warm up gently; do not start too fast.
- Follow instructions from the officials strictly.
Read our SSC GD Result 2026 and CAPF Constable Jobs guides.
Common Mistakes on Test Day
Many candidates start the race too fast and run out of energy halfway. Others wear new shoes that cause blisters, or skip breakfast and feel weak. Keep a steady pace, use shoes you have practised in and eat a light meal a few hours before the test. Listen carefully to the instructions on lap counting and finishing points.
SSC GD Physical Test: Quick Checklist for Candidates
Use this simple checklist to stay on track with SSC GD Physical Test updates and avoid last-minute problems.
- Bookmark the official website and check it regularly instead of relying on forwarded messages.
- Keep your registration number, password and date of birth details safe.
- Download admit cards, results and notices as soon as they are released and keep a printed copy.
- Carry an original photo ID and the documents listed in the official notice on exam or verification day.
- Continue preparation for the next stage while waiting for results.
Staying organised in this way helps you make the most of SSC GD Physical Test and move confidently to the next stage.
We review and update this SSC GD Physical Test guide whenever official notices or rules change. Bookmark this page, share it with friends who need it, and always confirm the latest details on the official website before you take any step.
Frequently Asked Questions
What is the SSC GD Physical Test race for men?
5 km in 24 minutes (general areas).
What is it for women?
1.6 km in 8½ minutes (general areas).
What is the height requirement?
170 cm for men and 157 cm for women in general, with relaxations for certain categories.
Is the PET counted for merit?
No, it is qualifying.
Related: Police Constable Jobs | Central Police Jobs
Disclaimer: Kerala Job News is not affiliated with any government department, recruiting body or employer mentioned here. This article is compiled from SSC GD notifications for general information only. Details can change, so always confirm on the official website before you apply or pay any fee. Kerala Job News never charges money for job information.
