Professional Course

Army Physical

 1. Indian Army Physical Fitness Test (PFT) Structure

The physical test is highly competitive and carries a total of 100 marks (especially for Soldier GD, Tradesmen, etc.). It consists of four major tasks:

A) 1.6 km (1600 Meters) Run - Max 60 Marks

Candidates are divided into two groups based on their timing:

• Group I: Completing the run in 5 minutes 30 seconds or less fetches full 60 marks.

• Group II: Completing the run between 5 minutes 31 seconds and 5 minutes 45 seconds fetches 48 marks.

  B) Pull-Ups (Beam) - Max 40 Marks

  This tests your upper body strength. The scoring depends on the number of clean pull-ups you perform:

  • 10 Pull-ups: 40 Marks

  • 9 Pull-ups: 33 Marks

  • 8 Pull-ups: 27 Marks

  • 7 Pull-ups: 21 Marks

  • 6 Pull-ups: 16 Marks (Minimum passing criteria. Less than 6 results in failure).

    2. Weekly Running & Workout Schedule (Stamina & Speed Building)

    If you are a beginner, do not sprint at maximum speed on Day 1. You need to build endurance first. Follow this structured weekly routine:

    • Monday - Endurance/Long Run: Run at a slow, steady pace for 4 to 5 km. This builds cardiovascular stamina and strengthens leg muscles.

    • Tuesday - Hill Training / Inclines: Run on an uphill slope or climb stairs. This builds explosive strength in your thighs and calves.

    • Wednesday - Speed Interval Training: Perform 4 repetitions of 400 meters or 6 repetitions of 200 meters at 80-90% of your maximum speed. Take a 2-minute rest between intervals. This increases lung capacity.

    • Thursday - Tempo Run: Run at a moderate-to-fast (challenging but sustainable) pace continuously for 20-25 minutes.

    • Friday - Core & Bodyweight Strengthening: Keep the running minimal. Focus heavily on push-ups, squats, planks, and pull-ups to build structural strength.

    • Saturday - Time Trial: Warm up well, use a stopwatch, and test your exact timing for the 1600-meter run to track your weekly progress.

    • Sunday - Complete Rest: Allow your muscles to recover. Do light stretching, use foam rollers, or massage your legs to prevent injuries.

      3. Crucial Tips to Avoid Injuries

      Invest in Good Running Shoes: Do not run barefoot or in flat, cheap canvas shoes on hard tracks. It can cause Shin Splints (severe pain in the shin bone). Use shoes with good cushioning.

      • Warm-Up & Cool-Down: Never skip stretching. Spend 5-10 minutes warming up before the run, and 10 minutes cooling down with static stretches afterward to keep muscles flexible.

      • Prioritize Sleep: Your body releases growth hormones and repairs itself while you sleep. Aim for 7-8 hours of uninterrupted sleep every night.

Duration: 180 Days