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About this tool
PET and PST day planner: lap-by-lap pace for the qualifying run, height and chest checks, plus the kit, documents and warm-up to take to the ground.
This planner converts a recruitment run standard into the pace you have to hold, lap by lap, and checks your measured height and chest against the standard for your category. The SSC Constable (GD) male run is 5 km in 24 minutes, which is 4 minutes 48 seconds per kilometre or 1 minute 55 seconds per 400-metre lap at 12.5 km/h; the female standard is 1.6 km in 8 minutes 30 seconds. Height and chest standards vary by category — 170 cm and 80/85 cm chest for a male general candidate, 162.5 cm for a Scheduled Tribe candidate — and the tool works out how far above or below the line you are.
Open Physical Test Day Checklist on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Per kilometre, per lap and cumulative splits so the run can be paced evenly from the first metre.
General, hill and north-eastern, Scheduled Tribe and Ladakh figures for both height and chest.
Enter your trial time and it tells you the seconds and the percentage you still have to find.
4 minutes 48 seconds per kilometre, which is 1 minute 55 seconds for each 400-metre lap and an average speed of 12.5 km/h. Twelve and a half laps at that split gets you home exactly on the cut-off, so aim a few seconds under each lap to bank a margin.
170 cm for male and 157 cm for female candidates in the general category. Candidates in the hill and north-eastern category — Garhwali, Kumaoni, Gorkha, Dogra, Maratha, and those from Sikkim, Nagaland, Arunachal Pradesh, Manipur, Tripura, Mizoram, Meghalaya, Assam, Himachal Pradesh, Jammu & Kashmir and Ladakh — need 165 cm and 155 cm. Scheduled Tribe candidates need 162.5 cm and 150 cm.
Yes, both figures have to clear. A male general candidate needs 80 cm unexpanded and 85 cm expanded, so 80 cm relaxed plus a minimum 5 cm expansion. Hill-category candidates need 78/83 cm and Scheduled Tribe candidates 76/81 cm. Female candidates have no chest measurement; weight has to be proportionate to height and age under the medical standards.
Two printed copies of the admit card, an original photo ID with a photocopy, six to eight matching passport photographs, and the category or domicile certificate if you are claiming a relaxed height or chest standard. For the run itself, shoes you have already trained in — never a new pair — two pairs of socks, water with an oral rehydration sachet, and a light carbohydrate meal two to three hours beforehand.