Group D PET Preparation

RRB Group D PET — Physical Efficiency Test:

Standards:

Male candidates:

• Lift and carry 35 kg weight for 100 m in 2 minutes (one attempt, without putting down).
• Run 1000 m in 4 min 15 sec.

Female candidates:

• Lift and carry 20 kg weight for 100 m in 2 minutes.
• Run 1000 m in 5 min 40 sec.

PET is qualifying — must pass to be eligible for final selection.

TRAINING PLAN (8 weeks):

Week 1-2 — Base building:

• Run 1 km daily at comfortable pace (~6-7 min).
• Light squats, lunges: 3 sets × 10 reps.
• Stair climbing: 10 floors daily.

Week 3-4 — Strength building:

• Run 1 km at progressive speeds (start 6 min, work towards 5 min).
• Carry weight: start with 5 kg sacks/dumbbells, build up.
• Push-ups: 3 sets × 15-20.
• Sit-ups: 3 sets × 20.

Week 5-6 — PET simulation:

• Run 1 km timed twice a week.
• Carry 25-30 kg weight (men); 15 kg (women) for 100 m practice.
• Build endurance for the 2-min carry.

Week 7 — Peak training:

• 1 km run target: men ≤ 4:00, women ≤ 5:20 (give buffer for actual day).
• Practice both events back-to-back (PET often runs them in sequence).

Week 8 — Taper:

• Reduce intensity by 50%.
• Maintain warmup-runs.
• Focus on recovery.

RUNNING TECHNIQUE:

Form:

• Upright posture.
• Arms swing front-back (not side-to-side).
• Land mid-foot.
• Breathe rhythmically (3 in, 2 out).

Speed strategy:

• Start moderate (don't sprint).
• Maintain steady pace till 700 m.
• Finish strong in last 300 m.

WEIGHT-LIFT-CARRY TECHNIQUE:

Form:

• Use both hands, balanced.
• Bag on shoulder or held with arms.
• Slight bend in knees, straight back.
• Avoid jerks.

Strategy:

• Cover 50 m first → small rest if needed (1-2 sec).
• Final 50 m: push through.
• Maintain even breathing.

NUTRITION:

Daily:

• High protein: eggs, lentils, milk, paneer, chicken/fish.
• Carbs: rice, roti, fruits.
• Hydration: 3-4 L water/day.
• Avoid alcohol, junk food during training.

Test day:

• Carb-load 2 days before.
• Light meal 2 hours before.
• Banana / dates / ORS 30 min before.
• Hydrate well.

INJURIES TO AVOID:

• Shin splints: gradual increase only.
• Knee pain: wear good running shoes.
• Back strain: correct lifting technique.

Recovery:

• Stretch after workouts.
• Sleep 7-8 hours.
• Rest days: 1-2 per week.

TIPS:

• Start NOW if exam is 2+ months away.
• Wear good shoes — invest in proper running/training footwear.
• Practice on similar surface (sand, grass for actual test).
• Use a stopwatch to track progress.
• Group training is motivating.
• Stay hydrated and well-nourished.

RRB Group D PET — common reasons for failure:

1. Not finishing the run in time.
2. Putting weight down during carry.
3. Injury on test day (avoid risky training week of exam).
4. Hot weather: train at similar times.