5 KM in 20 Mintues – Complete Running Workout Plan

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Introduction:

Last 28 दिनों में SSB & CRPF Tradesman and SSC GD Physical kaise pass kare ?

👉 अगर आप सच में SSB (Constable Tradesman , Head Constable , ASI and SI )& CRPF Constable Tradesman 2026 bharti and SSC GD 2026 bhari में selection चाहते हैं, तो इस Workout को पूरा Follow करे और आज से अपनी preparation शुरू करें।

Male and Female दोनों के लिए यह Workout बनाया गया है | अगर आज से आपकी भर्ती के Last 28 Days बचे है और आपकी Running अभी भी नहीं बन पा रही तो यह “28-Day Running Plan” आपके लिए रामबाण साबित होगा । यह Workout आपका endurance, stamina ,Speed, Running Pace,और running efficiency को improve करके आपकी Running time में अच्छा सुधार करेगा

🏃 28 Days SSB Physical Running Challenge

अगर आप इस 30 Days Running Workout को अपना 100% देकर Workout जैसा बताया गया है वेसा फॉलो करते है तो आप निम्नलिखित सभी भर्तियो की Running को Pass कर लेंगे बस एक चीज का विसेस ध्यान रखना है इस दौरान आपको कोई Injury ना हो पाए.

  1. SSB Physical Efficiency Test (PET)

1. SSB All Constable Post Physical Test :- Veterinary,Driver,Constable (Gardener,Water Carrier, Cobbler, Tailor, Washerman, Barber, Waiter & Carpenter) and Constable Nursing Orderly

Male = 4800m in 24 minutes Female = 2400m in 18 minutes

2. All Heade Constable , ASI and SI Post Physical Test :-

Male = 1600m in 6:30 , Female = 800m in 4 minutes

45

Male Candidate goals

Female Candidate goals

🎯 Target: 5 KM
⏱️ Goal Time: 23:00
🏃 Target Pace: 4:36 min/km ,

(400m = ~1:50 /round)
📅 Training Duration: 28 Days

🎯 Target: 1600M
⏱️ Goal Time: 06:00
🏃 Target Pace: 3:45 min/km ,

(400m = ~1:30 /round)
📅 Training Duration: 15 Days

🎯 Target: 2400M
⏱️ Goal Time: 17:00
🏃 Target Pace: 3:45 min/km ,

(400m = ~1:30 /round)
📅 Training Duration: 15 Days

🎯 Target: 800M
⏱️ Goal Time: 3:45
🏃 Target : 400m = ~1:37 /round)
📅 Training Duration: 15 Days
       

ऐसा क्या ? करे की किसी भी प्रकार की कोई Injury ना हो…

अगर आप चाहते हो की आपको कोई Injury ना हो Workout को सही तरीक़े से Step by Step follow करना होगा…

सबसे पहले आपको Workout Start करने से पहले (1.) 5-7mints (इस Video Exercise) Worm-up Exercise करना है फिर 400-500 meter स्लो-स्लो jogging करना है

फिर अब आपको जो (2.) Workout बताया गया उसे पूरा Complete करना है इसके बाद आपको (3.) Exercise Classes को पूरा करना है

अर्थार्थ (1.) Worm-up Exercise + 400-500 meter स्लो-स्लो jogging (2.)Workout (3.) Exercise Classes यह आपको Morning Workout Complete होता है

साथ ही proper Warm-Up, Cool-Down और Rest/Recovery Days भी शामिल हैं।

🔥 Warm-Up

🔥 Workout

🧘 Cool Down

5–8 मिनट (Dynamic Exercises) + 400-500 meter स्लो-स्लो jogging

आपका Day 1  to 15 , Running Workout

5–8 मिनट Easy Walk + Stretching

या  Exercise Classes में लास्ट में sir Cool Down करवा देते है 

 

 

इस 28 -Day Training Plan को 4 Week में divide किया गया है: (Week 1st , 2nd ,3th ,4th)

Weeks  1st (Day= 1 – 6) 2nd (Day= 7 – 12)
Monday

Day-1 

Morning Workout =

Boys & Girls =Worm-up (Exercise + 400m slown run) + Running Time निकलना है|

Day-1 Exercise Class

Height, Weight Check करने है

Evening Workout = Boys & Girls 

1. Worm-up + 25 mint Easy Running 

2. Streching Video(10 mints)

Day-7 

 Morning Workout = Boys & Girls 

1.  Worm-up =  Walk 400m + Pre-Workout + 400m slown run

2.  Running Workout =  Running Time निकलना है|

3.  Exercise = Day-7 Exercise Class

4.  Cool Down = 

Height, Weight Check करने है

 Evening Workout = Boys & Girls 

1.  Worm-up =

2.  Running Workout = 15 mint Easy Running 

3.  Exercise = 1 Exercise Follow

Short-Range Pus-up (Shorties) 3Set (30,25,25) Reps

Girls = Short-Range Pus-up (Shorties)3Set (20,15,15) Reps

4.  Cool Down =  Streching Video(10 mints)
Tuesday 

Day-2 

Morning Workout =

Boys & Girls = Worm-up (Exercise + 400m slown run) + 3200m Easy running

Day-2 Exercise Class

Evening Workout = Boys & Girls 

1. Worm-up + 35 minutes  Easy Running

2. Streching Video(15mints)

Day-8 

 Morning Workout = Boys & Girls 

1.  Worm-up =  Walk 400m + Pre–Workout + 3 चक्कर 400m के slown run

2.  Running Workout =  2km Pace Running (5 mint/km)(200m =1mint)

3.  Exercise = Day-8 Exercise Class

4.  Cool Down = 

 Evening Workout = Boys & Girls 

1.  Worm-up = Walk 400m + Pre-Workout

2.  Running Workout = 25 mint Easy Running

3.  Exercise = 1 Exercise Follow

Short-Range Pus-up (Shorties) 3Set (30,30,30) Reps

Girls = Short-Range Pus-up (Shorties)3Set (25,20,20) Reps

4.  Cool Down =  Streching Video(10 mints)
Wednesday

Day-3

Morning Workout =

Boys & Girls = Worm-up (Exercise + 400m slown run) + 2400m (800m in 6mints + 1600m in 8mint )

मतलब [1st 2round 3-3mints + last 4round 2-2-2-2mints]{1round = ~ 400m}

Day-3 Exercise Class

 

Evening Workout = Boys & Girls 

1. Worm-up + 2km Easy Running

2. Full Body Streching Video (15 mints)

 

Day-9

 Morning Workout = Boys & Girls 

1.  Worm-up =  Walk 400m + Pre–Workout + 3 चक्कर 400m के slown run

2.  Running Workout = (1.) 2400m (800m in 6mints + 1600m in 7 mint )

मतलब 1600m[1st – 2mint ,2nd – 1:50 ,3rd – 1:40 ,4th – 1:30 ]{1round = ~ 400m}

(2.)  1*400m All out

(3.) 1*800m in 3:30

3.  Exercise = Day-9 Exercise Class

4.  Cool Down = Recovery Streching Video (7 mint)

 Evening Workout = Boys & Girls 

1.  Worm-up = Walk 400m + Pre–Workout

2.  Running Workout = 20 mint Easy Running

3.  Exercise = 2 Exercise Follow

(1.) Knee & shin Pain Exercise 3Set (15,15,15) Reps

(2.)  Short-Range Pus-up (Shorties) 3Set (40,30,30) Reps

        Girls = Short-Range Pus-up (Shorties)3Set (30,25,25) Reps

4.  Cool Down = Recovery Streching Video (7 mint)

Full Body Streching Video (17 mints)
Thursday

Day-4

Morning Workout =

Boys & Girls = Worm-up (Exercise + 400m slown run)

+

Running

 3200m + Cycling Continue (बिना रूके )

 मतलब
(1.) 800m in 6 minute 1st ,2round 3-3mints
(2.) 1600m in 9 minute

rounds

3rd -2:15

4th -2:15

5th -2:15

6th -2:15
(3.) Cycling 100 Front & Reverse
(4.) 400m in 1:30
(5.) Cycling 80 Front & Reverse
(6.)400m in 1:20

Day-4 Exercise Class

Evening Workout = Boys & Girls 

1. Worm-up + 25 minutes  Easy Running

2.   Streching Exercise Video (11 mints)

 

Day-10

 Morning Workout = Boys & Girls 

1.  Worm-up =  Walk 400m + Pre–Workout + 3 चक्कर 400m के slown run

2.  Running Workout = Continue (बिना रूके )

(1.) 3km Pace Running (5:30 mint/km)

मतलब [(200m = 1:06),(400m = 2:12)]

(2.) 200m*2set Strides

मतलब (50m slow to high + 50m 80-90% effort + 50m high to slow )

3.  Exercise = Push-up

(1.) EZ Push-up 10 Rap,(Girls = 5 Rep)

(2.) Basic Push-up 10 Rap, (Girls = 5 Rep)

(3.) Side 2 Side push-up 8 Rap, (Girls = 4 Rep)

(4.) Wide Arm Pus-up 12 Rap, (Girls = 6 Rep)

4.  Cool Down = Recovery Video ( 24mint)

 Evening Workout = Boys & Girls 

1.  Worm-up = Walk 400m 

2.  Running Workout = 1.5km Easy Running (6:30-7 mint/km)

3.  Cool Down =  रगड़ा Streching Video (28:30 mint)
Friday

Day-5

Morning Workout =

Boys & Girls = Worm-up (Exercise + 400m slown run) + 2400m (800m in 6mints + 1600m in 7:30mints )

मतलब [1st 2round 3-3mints + last 4round 2mint-1:50-2mint-1:40]{1round = ~ 400m}

Day-5 Exercise Class

Evening Workout = Boys & Girls 

1. Worm-up + 3.5km  Easy Running

2.   *Lower Body Streching Video (15 mints)

Day-11

 Morning Workout = Boys & Girls 

1.  Worm-up =  Walk 400m + Pre–Workout + 3 चक्कर 400m के slown run

2.  Running Workout = Continue (बिना रूके )

(1.) 1km Pace Running (5:15 mint/km)

मतलब [(200m = 1:03),(400m = 2:06)]

(2.) 200m*2set Strides

मतलब (50m slow to high + 50m 80-90% effort + 50m high to slow )

3.  Exercise = Lag Workout 3-4 Set ही करना है 

Note: Knee Pain (Jumping Exercise avoid, Special single leg jump)

4.  Cool Down = Recovery Video ( 24mint)
Saturday

Day-6

Morning Workout =

Boys & Girls = Worm-up (Exercise + 400m slown run) + 5km in 24mint 

मतलब [12.5 round * 1:55 /round ]{1round = ~ 400m}

Day-6 Exercise Class

Evening Workout = Boys & Girls 

1. Worm-up + 20 minutes Easy Running

2.     Streching Exercise Video (10mints)

Day-12

 Morning Workout = Boys & Girls 

1.  Worm-up =  Walk 400m + Pre–Workout + 3 चक्कर 400m के slown run

2.  Running Workout = Continue (बिना रूके )

(1.) 1.5km * 3 Set Pace Running (5:00 mint/km) After Set 2-3 minutes Rest

मतलब [(200m = 1:00),(400m = 2:00)]

(2.) 200m*2set Strides

मतलब (50m slow to high + 50m 80-90% effort + 50m high to slow )

(3.) 1.5-2 km Slow run

3.  Exercise = Core Workout for Runners (15 Minute)

4.  Cool Down = Recovery Video ( 24mint)
Sunday

Rest / Full body oil masaj 

 Full Rest / Lower body oil masaj 

 

1st Week Workout — Day 13 to Day 18

Days  Morning Workout Evening Workout
Monday

Day-13 

 Morning Workout = Boys & Girls 

1.  Warm-up =  Walk 400m + Pre–Workout + 1200-1600m slown Warm-up

2.  Running Workout =  6km Easy run with Pace- 05:45

मतलब [(200m = 1:04),(400m = 2:09)]

या 

Road Pr = 6km Easy run with Pace- 06:00

मतलब [(200m = 1:06),(400m = 2:12)]

3.  Exercise = (1.) Push-up 20 Rap

(2.) Squats – 30 Rap

(3.) Pull-up 03 Rap

4.  Cool Down = Recovery Video ( 24mint)

Height, Weight Check करने है

 

Day-19 (10th)

 Morning Workout = Boys & Girls 

1.  Warm-up =  Walk 400m + Pre–Workout + 1600m slown Warm-up

2.  Running Workout =  2km slow run with Pace- 05:00 

मतलब [(100m = 00:30),(200m = 00:60),(400m = 02:00)]

3.  Exercise = (1.) Push-up 30 Rap

(2.) Pull-up 05 Rap

4.  Cool Down = Recovery Video ( 24mint)

Recovery Streching Video (7 mint)
Tuesday 

Day-14 

 Morning Workout = Boys & Girls 

1.  Warm-up =  Walk 400m + Pre–Workout + 1200-1600m slown Warm-up

2.  Running Workout = Strength Training (Legs, Core and Hand)

1km Easy run with Pace- 06:00

मतलब [(200m = 1:04),(400m = 2:09)]

3.  Exercise =  

(1.) Lag Workout (6,8,10) ke Set करना है 

Strength Training 6 Exercise

(2.) Core Workout 

( Plank (45,45,30)sec. )

(2.) Glute Band Exercise

4.  Cool Down = Recovery Video ( 24mint)

Day-20 (11th)

 Morning Workout = Boys & Girls 

1.  Warm-up =  Walk 400m + Pre–Workout + 1600m slown Warm-up

2.  Running Workout =  5km  Best Timing निकालनी है।

1km With Pace- 04:40 [(100m = 00:28),(400m = 01:52)]

2&3 km 04:35 [(100m = 00:27.5),(400m = 01:50)]

Last 2km 4:30 bilow [(100m = 00:27),(400m = 01:46)]

मतलब [(100m = 00:30),(200m = 00:60),(400m = 02:00)]

3.  Cool Down = Recovery Video ( 24mint)

Recovery Streching Video (7 mint)
Wednesday 

Day-15 

 Morning Workout = Boys & Girls 

1.  Warm-up =  Walk 400m + Pre–Workout + 1200-1600m slown Warm-up

2.  Running Workout =  3km run with Pace- 04:45

मतलब [(200m = 00:57),(400m = 01:54),(40m = ~00:12),(440m = 02:06)]

3.  Cool Down = Recovery Video ( 24mint)

Recovery Streching Video (7 mint)

Day-21 (12th)

 Morning Workout = Boys & Girls 

1.  Warm-up =  Walk 400m + Pre–Workout + 2km Warm-up

2.  Cool Down = Recovery Video ( 24mint)

Recovery Streching Video (7 mint)
Thursday

Day-16 (7th)

 Morning Workout = Boys & Girls 

1.  Warm-up =  Walk 400m + Pre–Workout + 1600m slown Warm-up

2.  Running Workout =  800*4 Set with Pace- 04:35-04:40 After Set 2 minutes Rest

मतलब [(100m = 00:27.5),(400m = 01:50),(800m = 03:40)]

3.  Cool Down = Recovery Video ( 24mint)

Recovery Streching Video (7 mint)

Day-22 (13th)

 Morning Workout = Boys & Girls 

1.  Warm-up =  Walk 400m + Pre–Workout + 1600m slown Warm-up

2.  Running Workout =  8km run with pace 05:15

मतलब [(100m = 00:31.5),(200m = 00:33),(400m = 02:06)]

{ ~430m = 2:15 , ~430m*18.6 Round =~8km }

3.  Cool Down = Recovery Video ( 24mint)

Recovery Streching Video (7 mint)
Friday  Full Rest 

Day-23 (14th)

 Morning Workout = Boys & Girls 

1.  Warm-up =  Walk 400m + Pre–Workout + 1600m slown Warm-up

2.  Running Workout =  2km *3set with pace 04:40 After Per Set 2 minutes Rest

मतलब [(100m = 00:28),(200m = 00:56),(400m = 01:52)]

{ ~430m = 2:00 , ~430m*4.65 Round = 2km }

3.  Cool Down = Recovery Video ( 24mint)

Recovery Streching Video (7 mint)

Deep Sleep in 10 Minutes
Saturday 

Day-17 (8th)

 Morning Workout = Boys & Girls 

1.  Warm-up =  Walk 400m + Pre–Workout + 1600m slown Warm-up

2.  Running Workout =  400*6 Set with Pace- 04:20 After Set 2 minutes Rest

मतलब [(100m = 00:26),(200m = 00:52),(400m = 01:44)]

3.  Cool Down = Recovery Video ( 24mint)

Recovery Streching Video (7 mint)

Day-24 (15th)

full Rest 
Sunday  Day-18 (9th) Full Rest 

Day-25 (16th)

 Morning Workout = Boys & Girls 

1.  Warm-up =  Walk 400m + Pre–Workout + 1600m slown Warm-up

2.  Running Workout = 5km Running Time निकलना है|

मतलब [(100m = 00:27),(200m = 00:54),(400m = 01:48)]

{ ~430m = 1:55 , ~430m*12 Round = 5.1km }

3.  Cool Down = Recovery Video ( 24mint)

Recovery Streching Video (7 mint)

Deep Sleep in 10 Minutes

 

  1. All Type Plank 2. All ABS Exercises , 3. 20 Type of Push-up

 

यह मेरा पहला 5 km का बिल्कुल शुरूवाती Workout का Rusult है

जो Maine follow किया हैं इसकी practical timing और date सारी जानकारी मैंने नीचे table format में दे रखा है

मैंने यह वर्कआउट DAY = 1 , 20/07/2026 Monday se start kiya or DAY= 24 , 16/08/2026 Sunday ko Complete kiya hai

Time Table=}

My 1st Timing = DAY-7 

27/07/2026 (Monday)

 

My 2nd Timing = DAY-13 

3/08/2026 (Monday)

After 7Days 

My 3rd Timing = DAY-19 

12/08/2026 (Wednesday)

After 9Days

My 4th Timing = DAY-24 

16/08/2026 (Sunday)

After 4Days

Timing=}

5km in 41:33

(400m = ~3:19 /Rounde)

5km in 28:26

(400m = ~2:16 /Rounde)

5km in 26:10

(400m = ~2:06 /Rounde)

5km in 25:53

(400m = ~2:05 /Rounde)

Pain Relif Exercise

Knee Pain Relif          

(1.) Knee & shin Pain Exercise 3Set (15,15,15) Reps

(2.)  One Knee 4 Side Touch 2-2Set (12,12,) Reps

(3.) Wall Sit 3Set (30,40,30) Sec. Hold        Girls = Wall Sit 3Set (25,35,25) Sec. Hold

(4.) Knee & shin Pain 4 Exercise 1Set (15rep R Leg , 15rep L Leg) Each Exercise

          
           
           
           
           
           
           
           
           

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