In this guide
Women are now part of almost every kind of duty in the Central Armed Police Forces. They serve in all-women (Mahila) battalions, handle frisking and security checks at airports, metros and border crossings, guard border outposts, and take part in election and crowd duty across the country. The government has also been working to raise the share of women at the constable level.
SSC GD shows vacancies for women separately in each force, and women have their own physical standards. The written exam is exactly the same for everyone.
Physical standards for women (as reported)
| Test | Standard |
|---|---|
| Race (PET) | 1.6 km in 8½ minutes |
| Race, Ladakh region | 800 m in 5 minutes |
| Height (PST) | 157 cm, with relaxations for Scheduled Tribes and candidates from certain hill and North-Eastern areas |
| Chest | Not measured for women |
| Weight | In proportion to height and age, as per medical standards |
The PET and PST are qualifying: pass or fail. They do not add marks, but failing either ends the selection, however high the CBE score. See our PET and PST guide for the relaxation tables.
Understanding the 1.6 km pace
The distance is short, but the pace is quick. Many candidates fail because they train only to finish, not to finish in time.
Pace per km. 8½ minutes ÷ 1.6 km = 8.5 ÷ 1.6 ≈ 5.31 minutes per km. 0.31 minutes is about 19 seconds, so the pace is about 5 minutes 19 seconds per km.
Lap times on a 400 m track. 1.6 km = 1,600 m = 4 laps. 8½ minutes = 510 seconds. 510 ÷ 4 = 127.5 seconds, so each lap must take about 2 minutes 7 seconds or less.
A safety target. Aim to run the full distance in 8 minutes in training. That is 480 ÷ 4 = 2 minutes per lap. The 30-second cushion covers nerves, a crowded start or a bad day.
| Target time | Seconds | Per 400 m lap |
|---|---|---|
| 8 min 30 s (the standard) | 510 | 2 min 7.5 s |
| 8 min (training target) | 480 | 2 min 0 s |
| 7 min 40 s (strong) | 460 | 1 min 55 s |
An eight-week outline
This outline is for a healthy beginner. Train four or five days a week, with at least one full rest day.
| Weeks | Training |
|---|---|
| 1–2 | Walk–jog for 20–25 minutes (for example, jog 1 minute, walk 1 minute) |
| 3–4 | Continuous easy jogging for 15–20 minutes |
| 5–6 | One speed session a week: 4 × 400 m at target lap pace, with 2–3 minutes' walking between |
| 7–8 | One timed 1.6 km trial a week; aim under 8 minutes |
For a fuller week-by-week plan with warm-ups and progress checks, follow the 1.6 km running plan for women.
A worked progress check. Suppose an aspirant's first timed trial is 10 minutes 20 seconds (620 seconds). The standard is 510 seconds, so they need to cut 110 seconds. Over eight weeks that is about 14 seconds a week. Steady training can do that. Waiting until the CBE result to start cannot.
Health: the things that hold women back
- Iron and anaemia. Low iron makes you breathless and slow, however hard you train. A simple blood test (haemoglobin) will tell you. Eat iron-rich food such as green leafy vegetables, pulses, jaggery and eggs (if you eat them), and take a doctor's advice if levels are low.
- Protein and rest. Your muscles recover only if you eat enough and sleep seven to eight hours.
- Periods. Light running is usually fine. Track your cycle and plan hard sessions around the days you feel strongest.
- Medical examination. Eyesight, general fitness and specific rules for women are checked. Read the medical section of the notification early, and see our medical examination guide.
Safety during preparation
- Run on well-lit school grounds or tracks, not empty roads.
- Run with a friend, sister or group, especially early in the morning.
- Tell someone at home your route and the time you expect to be back.
- Wear proper running shoes and comfortable sportswear. Poor shoes cause shin and knee pain.
Roles and life in the forces
| Where | What women constables often do |
|---|---|
| CRPF | Mahila battalions; law-and-order and election duty |
| CISF | Airport, metro and industrial security, including frisking women passengers |
| BSF, SSB, ITBP | Border posts and checking at crossings |
| Assam Rifles | Duty in the North-East, including search and checking |
Postings can be far from home, and the forces provide barracks and facilities for women personnel. Central government leave rules give women employees maternity leave and child care leave. Training is demanding, but it is designed so that recruits who arrive fit can complete it.
Talking with your family
Some families worry when a daughter wants to join a force. Worry usually comes from not knowing. Show them the notification, the physical standards, your training routine and how you stay safe while running. A clear plan often turns doubt into support.
Practice
- What is the reported running standard for women, and how many 400 m laps is it?
- What is the per-lap time needed to finish in exactly 8½ minutes?
- A candidate runs 1.6 km in 9 minutes 10 seconds. How many seconds must they cut?
- Is chest measured for women candidates?
Answers:
- 1.6 km in 8½ minutes, which is 4 laps of a 400 m track.
- 510 ÷ 4 = 127.5 seconds, about 2 minutes 7 seconds per lap.
- 9 min 10 s = 550 seconds; 550 − 510 = 40 seconds.
- No.
Your next steps
- Time a 1.6 km run this week and note the result.
- Get a haemoglobin test if you often feel tired or breathless.
- Find a safe track and a running partner.
- Read the women's standards and medical rules in the latest notification.
A note on dates and numbers. Exam patterns, vacancies and schedules change from year to year. Always confirm the current details in the latest notification on the Staff Selection Commission website .
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