RPF SI PET & PMT Preparation

RPF Sub-Inspector Physical Tests:

(Similar to Constable but slightly relaxed due to higher age limit.)

PET (qualifying):

Male candidates:

• 1600 m run in 6 min 30 sec.
• Long jump: 12 ft (3.66 m).
• High jump: 3 ft 9 in (1.14 m).

Female candidates:

• 800 m run in 4 min.
• Long jump: 9 ft (2.74 m).
• High jump: 3 ft (0.91 m).

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PMT (Physical Measurement Test):

Same as Constable:

• Male: 165 cm height, 80 cm chest unexpanded.
• Female: 157 cm height.

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TRAINING DIFFERENCES vs Constable:

• More time for run (6:30 vs 5:45 for men) → emphasize maintaining pace, not max speed.
• Slightly less stringent jumps → form matters more than power.
• Same height/chest → no PMT relaxation.

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12-WEEK PROGRAM:

Same structure as Constable but with:

• Less intense interval training.
• More focus on form (since jumps are easier).
• Longer endurance runs (since you have 45 sec extra).

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KEY DIFFERENCES FROM CONSTABLE:

Aspect	Constable	SI
Age	18-25	20-28
Education	10th	Graduate
PET run (M)	5:45/1600m	6:30/1600m
Long jump	14 ft	12 ft
High jump	4 ft	3 ft 9 in
Salary	Pay Level 3 (₹21,700+)	Pay Level 6 (₹35,400+)
Career	Subordinate	Officer cadre

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STRATEGY:

Since SI is officer cadre, mental preparation matters too:

• Practice public speaking (interview round).
• Stay updated on current affairs (especially railway and law enforcement).
• Build leadership presence.

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RECOMMENDED RESOURCES:

• Running: Hal Higdon training plans (free online).
• Jumps: YouTube videos on technique.
• Strength: body-weight exercises (push-ups, sit-ups, planks).
• Recovery: sleep + protein + hydration.

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FINAL TIP:

PET is qualifying, so focus on passing reliably, not record-setting. Aim for 10-15% better than the cutoff to have buffer for nerves and difficult conditions.