#1. The Two-Phase Police Recruitment Journey

State Police recruitment requires a balanced combination of intellectual preparation for the written examination and disciplined cardiovascular conditioning for the Physical Efficiency Test (PET).

Tens of thousands of candidates score high marks in written tests but get disqualified in the physical test because they start running only after results are declared. True aspirants train both simultaneously.

#2. Written Examination Syllabus Breakdown

Across UP Police, Bihar Police, Rajasthan Police, and Delhi Police, the written examination typically tests four primary subjects:

• General Hindi / General English (37 Questions): Very high scoring. Prepare Hindi grammar (Vyakaran, Sandhi, Samas, Muhavare, Vilom, Tatsam-Tadbhav, Ras, Chhand, Alankar) using Aditya Publication or Lucent Hindi.
• General Knowledge & State Special GK (38 Questions): Static GK, Indian Constitution, Police System, Internal Security, Human Rights, and State History/Geography.
• Numerical & Mental Ability (Maths - 38 Questions): Focus on Arithmetic, Simplification, Decimal/Fraction, HCF/LCM, Ratio, Percentage, Profit & Loss, Average, and Mensuration.
• Mental Aptitude / IQ / Reasoning (37 Questions): Public Interest, Law and Order, Communal Harmony, Crime Control, Direction Test, Blood Relations, and Analogies.

#3. Physical Standards Test (PST) - Measurement Benchmarks

Candidates must satisfy mandatory biometric measurements before qualifying for the running test:

• Male Height (General/OBC/SC): Minimum 168 cm (160 cm for ST candidates in most states; 170 cm for Delhi Police).
• Male Chest Expansion: Minimum 79 cm unexpanded with a mandatory 5 cm expansion (79 cm to 84 cm). ST candidates require 77 cm to 82 cm.
• Female Height: Minimum 152 cm (147 cm for ST candidates). Minimum weight requirement is 40 kg.

#4. Physical Efficiency Test (PET) - 6-Week Running Regimen

Most state police boards require Male candidates to run 4.8 km in 25 minutes (or 1.6 km in 6.5 minutes for Delhi Police) and Female candidates to run 2.4 km in 14 minutes:

• Weeks 1 to 2 (Base Building): Walk-run method on mud or grass track. Run 2 km at an easy conversational pace to strengthen leg muscles without shin splints.
• Weeks 3 to 4 (Pace & Endurance): Extend distance to 5 km. Do not track speed yet; focus on breathing through the nose and consistent cadence.
• Weeks 5 to 6 (Race Timing Simulation): Run the official 4.8 km distance on track with a stopwatch twice a week. Aim to complete in 22–23 minutes to build a comfortable buffer for race day.
• Diet & Recovery: Consume soaked chickpeas (Chana), jaggery (Gud), bananas, and hydrate with lemon-salt water after practice.