Railway Physical Efficiency Test (PET): Complete Preparation Guide

Many Railway candidates clear the written exam but fail PET. Don't let that happen to you — start physical preparation early.

PET Requirements

Males: Run 1000m in 4 min 15 sec. Lift and carry 35 kg for 100m in 2 minutes. Females: Run 1000m in 5 min 40 sec. Lift and carry 20 kg for 100m in 2 minutes.

4-Week Training Plan

Week 1: Start with jogging 500m + walking 500m. Do basic weight exercises. Week 2: Increase to running 800m. Practice lifting with 20kg. Week 3: Full 1000m runs. Increase weight to target. Week 4: Time trials. Simulate actual test conditions.

Tips

Start training at least 2 months before PET date. Focus on stamina, not speed initially. Hydrate well. Eat light on test day. Warm up properly before the test. Running on track is easier than road — practice on tracks if possible.