{"id":10878,"date":"2026-11-06T10:18:20","date_gmt":"2026-11-06T04:48:20","guid":{"rendered":"https:\/\/www.oliveboard.in\/hindiblog\/?p=10878"},"modified":"2026-11-06T10:18:26","modified_gmt":"2026-11-06T04:48:26","slug":"ssc-gd-me-running-kitni-hoti-hai","status":"publish","type":"post","link":"https:\/\/www.oliveboard.in\/hindiblog\/ssc-gd-me-running-kitni-hoti-hai\/","title":{"rendered":"SSC GD \u092e\u0947\u0902 Running \u0915\u093f\u0924\u0928\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948? Male & Female Running Details"},"content":{"rendered":"\n

SSC GD \u092e\u0947\u0902 Running \u0915\u093f\u0924\u0928\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948? Male & Female Running Details<\/strong><\/h1>\n\n\n\n

SSC GD \u0915\u0940 \u0924\u0948\u092f\u093e\u0930\u0940 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 candidates \u0915\u093e \u090f\u0915 common \u0938\u0935\u093e\u0932 \u0939\u094b\u0924\u093e \u0939\u0948 – SSC GD me running kitni hoti hai? SSC GD Physical Efficiency Test (PET) \u092e\u0947\u0902 male \u0914\u0930 female candidates \u0915\u0947 \u0932\u093f\u090f running distance \u0914\u0930 time \u0905\u0932\u0917-\u0905\u0932\u0917 \u0924\u092f \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u094b\u0902 \u0914\u0930 Ladakh region \u0915\u0947 candidates \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u0905\u0932\u0917 running standards \u0932\u093e\u0917\u0942 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938 \u092c\u094d\u0932\u0949\u0917 \u092e\u0947\u0902 \u0906\u092a \u091c\u093e\u0928\u0947\u0902\u0917\u0947 \u0915\u093f SSC GD me kitni running hoti hai, male \u0914\u0930 female running time \u0915\u094d\u092f\u093e \u0939\u0948, Ladakh candidates \u0915\u0947 \u0932\u093f\u090f \u0915\u094d\u092f\u093e \u0928\u093f\u092f\u092e \u0939\u0948\u0902 \u0914\u0930 PET \u0915\u0940 \u0924\u0948\u092f\u093e\u0930\u0940 \u0915\u0948\u0938\u0947 \u0915\u0930\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n

SSC GD me running kitni hoti hai?<\/h2>\n\n\n\n

SSC GD PET<\/a> \u092e\u0947\u0902 candidates \u0915\u094b \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0938\u092e\u092f \u0915\u0947 \u0905\u0902\u0926\u0930 race \u092a\u0942\u0930\u0940 \u0915\u0930\u0928\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u094b\u0902 \u0915\u0947 male candidates \u0915\u094b 5 km \u0914\u0930 female candidates \u0915\u094b 1.6 km \u0915\u0940 running \u092a\u0942\u0930\u0940 \u0915\u0930\u0928\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 Running standards \u0928\u0940\u091a\u0947 \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902:<\/p>\n\n\n\n

Candidate Category<\/th>Running Distance<\/th>Time Limit<\/th><\/tr>
Male – Other than Ladakh Region<\/td>5 km<\/td>24 minutes<\/td><\/tr>
Female – Other than Ladakh Region<\/td>1.6 km<\/td>8\u00bd minutes<\/td><\/tr>
Male – Ladakh Region<\/td>1.6 km<\/td>7 minutes<\/td><\/tr>
Female – Ladakh Region<\/td>800 metres<\/td>5 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Candidates \u0915\u094b PET qualify \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 category \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 distance \u0924\u092f \u0938\u092e\u092f \u0915\u0947 \u0905\u0902\u0926\u0930 \u092a\u0942\u0930\u0940 \u0915\u0930\u0928\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n

\n
\u0928\u093f\u0936\u0941\u0932\u094d\u0915 \u090f\u0938\u090f\u0938\u0938\u0940 \u091c\u0940\u0921\u0940 \u092e\u0949\u0915 \u091f\u0947\u0938\u094d\u091f 2026-27 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0915\u0930\u0947\u0902<\/strong><\/a><\/div>\n<\/div>\n\n\n\n

<\/p>\n\n\n\n

SSC GD me male candidates ki running kitni hoti hai?<\/h2>\n\n\n\n

\u0905\u0917\u0930 \u0906\u092a male candidate \u0939\u0948\u0902 \u0914\u0930 Ladakh region \u0938\u0947 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902, \u0924\u094b SSC GD PET \u092e\u0947\u0902 \u0906\u092a\u0915\u094b 5 km running 24 minutes \u092e\u0947\u0902 \u092a\u0942\u0930\u0940 \u0915\u0930\u0928\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c candidate \u0915\u094b \u0914\u0938\u0924\u0928 \u0932\u0917\u092d\u0917 4 \u092e\u093f\u0928\u091f 48 \u0938\u0947\u0915\u0902\u0921 \u092e\u0947\u0902 1 km \u0915\u0940 \u0926\u0942\u0930\u0940 \u092a\u0942\u0930\u0940 \u0915\u0930\u0928\u0940 \u0939\u094b\u0917\u0940\u0964 \u0907\u0938\u0932\u093f\u090f \u0915\u0947\u0935\u0932 5 km \u0926\u094c\u0921\u093c \u0932\u0947\u0928\u093e \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948; required time \u0915\u0947 \u0905\u0902\u0926\u0930 distance complete \u0915\u0930\u0928\u093e \u091c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n

Particulars<\/th>Male Candidates<\/th><\/tr>
Running Distance<\/td>5 km<\/td><\/tr>
Maximum Time<\/td>24 minutes<\/td><\/tr>
Applicable To<\/td>Candidates other than Ladakh region<\/td><\/tr>
Test Stage<\/td>Physical Efficiency Test (PET)<\/td><\/tr>
Requirement<\/td>\u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0938\u092e\u092f \u0915\u0947 \u0905\u0902\u0926\u0930 race complete \u0915\u0930\u0928\u093e<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Preparation \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0936\u0941\u0930\u0941\u0906\u0924 \u092e\u0947\u0902 5 km \u0932\u0917\u093e\u0924\u093e\u0930 \u0926\u094c\u0921\u093c\u0928\u0947 \u092a\u0930 focus \u0915\u0930\u0947\u0902 \u0914\u0930 \u0909\u0938\u0915\u0947 \u092c\u093e\u0926 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 timing \u0915\u094b 24 minutes \u092f\u093e \u0909\u0938\u0938\u0947 \u0915\u092e \u0924\u0915 \u0932\u093e\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n

SSC GD me female candidates ki running kitni hoti hai?<\/h2>\n\n\n\n

Female candidates \u0915\u0947 \u0932\u093f\u090f \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u094b\u0902 \u092e\u0947\u0902 SSC GD running standard 1.6 km in 8\u00bd minutes \u0939\u0948\u0964 Candidates \u0915\u094b running \u0915\u0940 practice \u0915\u0930\u0924\u0947 \u0938\u092e\u092f speed \u0914\u0930 stamina \u0926\u094b\u0928\u094b\u0902 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u0915\u0947\u0935\u0932 \u091b\u094b\u091f\u0940 \u0926\u0942\u0930\u0940 \u0915\u0940 \u0924\u0947\u091c \u0926\u094c\u0921\u093c \u0932\u0917\u093e\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f 1.6 km distance \u0915\u094b \u0932\u0917\u093e\u0924\u093e\u0930 required timing \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 complete \u0915\u0930\u0928\u0947 \u0915\u0940 practice \u091c\u094d\u092f\u093e\u0926\u093e \u0909\u092a\u092f\u094b\u0917\u0940 \u0930\u0939\u0947\u0917\u0940\u0964<\/p>\n\n\n\n

Particulars<\/th>Female Candidates<\/th><\/tr>
Running Distance<\/td>1.6 km<\/td><\/tr>
Maximum Time<\/td>8\u00bd minutes<\/td><\/tr>
Applicable To<\/td>Candidates other than Ladakh region<\/td><\/tr>
Test Stage<\/td>Physical Efficiency Test (PET)<\/td><\/tr>
Requirement<\/td>\u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0938\u092e\u092f \u092e\u0947\u0902 race \u092a\u0942\u0930\u0940 \u0915\u0930\u0928\u093e<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Female candidates \u0915\u094b practice \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 1.6 km \u0915\u093e timing \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 record \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0924\u093e\u0915\u093f actual PET \u0938\u0947 \u092a\u0939\u0932\u0947 progress \u0915\u094b track \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0947\u0964<\/p>\n\n\n\n

\n
\u090f\u0938\u090f\u0938\u0938\u0940 \u091c\u0940\u0921\u0940 \u092a\u093f\u091b\u0932\u0947 \u0935\u0930\u094d\u0937 \u0915\u0947 \u092a\u094d\u0930\u0936\u094d\u0928 \u092a\u0924\u094d\u0930 \u0921\u093e\u0909\u0928\u0932\u094b\u0921 \u0915\u0930\u0947\u0902<\/strong><\/a><\/div>\n<\/div>\n\n\n\n

<\/p>\n\n\n\n

Ladakh candidates ke liye SSC GD me kitni running hoti hai?<\/h2>\n\n\n\n

Ladakh region \u0915\u0947 candidates \u0915\u0947 \u0932\u093f\u090f SSC GD PET running standards \u0926\u0942\u0938\u0930\u0947 \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u094b\u0902 \u0938\u0947 \u0905\u0932\u0917 \u0939\u0948\u0902\u0964 Male candidates \u0915\u094b 1.6 km \u0914\u0930 female candidates \u0915\u094b 800 metres \u0915\u0940 race \u0924\u092f \u0938\u092e\u092f \u092e\u0947\u0902 \u092a\u0942\u0930\u0940 \u0915\u0930\u0928\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n

Category<\/th>Running Distance<\/th>Time Limit<\/th><\/tr>
Male – Ladakh Region<\/td>1.6 km<\/td>7 minutes<\/td><\/tr>
Female – Ladakh Region<\/td>800 metres<\/td>5 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

\u0907\u0938\u0932\u093f\u090f Ladakh region \u0915\u0947 candidates \u0915\u094b \u0938\u093e\u092e\u093e\u0928\u094d\u092f 5 km \u092f\u093e 1.6 km standard \u0915\u0947 \u092c\u091c\u093e\u092f \u0905\u092a\u0928\u0947 region \u0915\u0947 \u0932\u093f\u090f \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 PET criteria \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 preparation \u0915\u0930\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n

SSC GD running test kis stage par hota hai?<\/h2>\n\n\n\n

SSC GD running test<\/a> Computer Based Examination \u0915\u0947 \u092c\u093e\u0926 PET\/PST stage \u092e\u0947\u0902 \u0906\u092f\u094b\u091c\u093f\u0924 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 CBE performance \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 candidates \u0915\u094b PET\/PST \u0915\u0947 \u0932\u093f\u090f shortlist \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 SSC GD selection process broadly \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0930\u0939\u0924\u093e \u0939\u0948:<\/p>\n\n\n\n

Stage<\/th>Details<\/th><\/tr>
Stage 1<\/td>Computer Based Examination<\/td><\/tr>
Stage 2<\/td>Physical Efficiency Test \/ Physical Standard Test<\/td><\/tr>
Stage 3<\/td>Medical Examination<\/td><\/tr>
Stage 4<\/td>Document Verification \/ Eligibility Verification as applicable<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Running PET \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948, \u091c\u092c\u0915\u093f height, chest \u0914\u0930 weight \u091c\u0948\u0938\u0940 physical measurements PST \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 check \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n

SSC GD running qualify karne ke liye kitni speed chahiye?<\/h2>\n\n\n\n

Candidates \u0915\u0947 \u0932\u093f\u090f \u0915\u0947\u0935\u0932 distance \u091c\u093e\u0928\u0928\u093e \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 Required timing \u0915\u094b \u0926\u0947\u0916\u0924\u0947 \u0939\u0941\u090f practice pace \u0938\u092e\u091d\u0928\u093e \u092d\u0940 \u091c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964 \u0928\u0940\u091a\u0947 approximate pace \u0926\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948:<\/p>\n\n\n\n

Category<\/th>Distance<\/th>Time<\/th>Approx. Required Pace<\/th><\/tr>
Male – Other Regions<\/td>5 km<\/td>24 min<\/td>4 min 48 sec per km<\/td><\/tr>
Female – Other Regions<\/td>1.6 km<\/td>8.5 min<\/td>\u0932\u0917\u092d\u0917 5 min 19 sec per km<\/td><\/tr>
Male – Ladakh<\/td>1.6 km<\/td>7 min<\/td>\u0932\u0917\u092d\u0917 4 min 23 sec per km<\/td><\/tr>
Female – Ladakh<\/td>800 m<\/td>5 min<\/td>\u0932\u0917\u092d\u0917 6 min 15 sec per km equivalent<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Candidates \u0915\u094b target timing \u0938\u0947 \u0925\u094b\u0921\u093c\u093e \u092c\u0947\u0939\u0924\u0930 practice timing \u0930\u0916\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0928\u0940 \u091a\u093e\u0939\u093f\u090f \u0924\u093e\u0915\u093f actual PET \u0915\u0947 \u0926\u093f\u0928 fatigue, weather \u092f\u093e pressure \u0915\u093e \u0905\u0938\u0930 \u0915\u092e \u0939\u094b\u0964<\/p>\n\n\n\n

SSC GD running ki preparation kaise karein?<\/h2>\n\n\n\n

SSC GD<\/a> PET \u0915\u0947 \u0932\u093f\u090f running \u0915\u0940 \u0924\u0948\u092f\u093e\u0930\u0940 \u0905\u091a\u093e\u0928\u0915 high-intensity \u0926\u094c\u0921\u093c \u0938\u0947 \u0936\u0941\u0930\u0942 \u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964 \u0905\u0917\u0930 candidate \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0938\u0947 running \u0928\u0939\u0940\u0902 \u0915\u0930 \u0930\u0939\u093e \u0939\u0948, \u0924\u094b \u092a\u0939\u0932\u0947 stamina build \u0915\u0930\u0928\u093e \u092c\u0947\u0939\u0924\u0930 \u0930\u0939\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n

Preparation Area<\/th>\u0915\u094d\u092f\u093e \u0915\u0930\u0947\u0902?<\/th><\/tr>
Stamina Building<\/td>\u0936\u0941\u0930\u0941\u0906\u0924 \u092e\u0947\u0902 slow running \u0914\u0930 jogging \u0915\u0930\u0947\u0902<\/td><\/tr>
Distance Practice<\/td>\u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 official PET distance \u0924\u0915 \u092a\u0939\u0941\u0902\u091a\u0947\u0902<\/td><\/tr>
Timing Practice<\/td>Running time \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 record \u0915\u0930\u0947\u0902<\/td><\/tr>
Interval Running<\/td>Short fast runs \u0914\u0930 recovery intervals \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902<\/td><\/tr>
Warm-Up<\/td>Running \u0938\u0947 \u092a\u0939\u0932\u0947 10-15 \u092e\u093f\u0928\u091f warm-up \u0915\u0930\u0947\u0902<\/td><\/tr>
Recovery<\/td>\u0936\u0930\u0940\u0930 \u0915\u094b \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 rest \u0926\u0947\u0902<\/td><\/tr>
Hydration<\/td>\u092a\u093e\u0928\u0940 \u0914\u0930 electrolytes \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902<\/td><\/tr>
Footwear<\/td>Comfortable running shoes \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930\u0947\u0902<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

\u090f\u0915 \u0939\u0940 \u0926\u093f\u0928 \u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e running \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f consistency \u092a\u0930 focus \u0915\u0930\u0928\u093e \u091c\u094d\u092f\u093e\u0926\u093e \u091c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n

SSC GD 5 km running 24 minute me kaise complete karein?<\/h2>\n\n\n\n

5 km \u0915\u094b 24 minutes \u092e\u0947\u0902 complete \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f candidate \u0915\u094b \u0932\u0917\u092d\u0917 4:48 minutes per kilometre \u0915\u093e average pace maintain \u0915\u0930\u0928\u093e \u0939\u094b\u0917\u093e\u0964 \u0936\u0941\u0930\u0941\u0906\u0924 \u092e\u0947\u0902 \u0938\u0940\u0927\u0947 24-minute target \u0932\u0947\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f gradual targets \u092c\u0928\u093e\u090f \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902:<\/p>\n\n\n\n

Preparation Stage<\/th>Suggested Target<\/th><\/tr>
\u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0924\u0930<\/td>\u092c\u093f\u0928\u093e \u0930\u0941\u0915\u0947 5 km complete \u0915\u0930\u0928\u093e<\/td><\/tr>
\u0926\u0942\u0938\u0930\u093e \u091a\u0930\u0923<\/td>5 km under 30 minutes<\/td><\/tr>
\u0924\u0940\u0938\u0930\u093e \u091a\u0930\u0923<\/td>5 km around 27 minutes<\/td><\/tr>
\u091a\u094c\u0925\u093e \u091a\u0930\u0923<\/td>5 km around 25 minutes<\/td><\/tr>
Final Target<\/td>5 km in 24 minutes or less<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

\u092f\u0939 \u0915\u0947\u0935\u0932 \u090f\u0915 practice approach \u0939\u0948\u0964 Candidate \u0915\u0940 fitness level \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 progress \u0905\u0932\u0917 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n

SSC GD running ke liye daily practice kitni honi chahiye?<\/h2>\n\n\n\n

\u0939\u0930 candidate \u0915\u0940 fitness \u0905\u0932\u0917 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u090f\u0915 fixed daily distance \u0938\u092d\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u0940 \u0928\u0939\u0940\u0902 \u0939\u094b\u0917\u0940\u0964 Beginners \u0915\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 distance \u0914\u0930 intensity \u092c\u0922\u093c\u093e\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964 \u090f\u0915 practical weekly approach \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948:<\/p>\n\n\n\n

Day<\/th>Practice<\/th><\/tr>
Day 1<\/td>Easy run + stretching<\/td><\/tr>
Day 2<\/td>Interval running<\/td><\/tr>
Day 3<\/td>Light jogging \/ recovery<\/td><\/tr>
Day 4<\/td>Timed running<\/td><\/tr>
Day 5<\/td>Strength + short run<\/td><\/tr>
Day 6<\/td>Full-distance practice<\/td><\/tr>
Day 7<\/td>Rest \/ active recovery<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

\u0939\u0930 \u0926\u093f\u0928 full-speed \u0926\u094c\u0921\u093c\u0928\u0947 \u0938\u0947 injury \u0914\u0930 fatigue \u0915\u093e risk \u092c\u0922\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964 Recovery days \u092d\u0940 training \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u094b\u0928\u0947 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n

SSC GD running se pehle warm-up kaise karein?<\/h2>\n\n\n\n

Running \u0938\u0947 \u092a\u0939\u0932\u0947 body \u0915\u094b \u0905\u091a\u093e\u0928\u0915 full speed \u092a\u0930 \u0928\u0939\u0940\u0902 \u0932\u0947 \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u090f\u0915 short warm-up muscles \u0915\u094b movement \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 running \u0915\u094b comfortable \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 Candidates warm-up \u092e\u0947\u0902 \u0928\u093f\u092e\u094d\u0928 activities \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902:<\/p>\n\n\n\n