Read Our Latest Blogs

Read about science-backed fitness facts, healthy eating habits, workout tips and tricks, nutritional foods, and more. Your one-stop shop to stay updated with in-vogue fitness trends.

Best 30-Minute Running Workout for Defence Aspirants To Increase Endurance

Every year, thousands of aspirants appear in the defence examinations to attain the honor of safeguarding the country. The Indian defence examinations hold immense prestige due to their rigorous selection process and demanding requirements that produce the finest officers to protect the nation and its sovereignty. The annual defence examination encompasses stringent selection criteria and an exhaustive evaluation of candidates' mental, physical, and psychological capabilities. To qualify for the exam, candidates immerse themselves in a comprehensive and meticulous fitness routine that enhances their stamina, endurance, and patience to tackle and sustain the challenging physical tasks of the qualifying examination. Since physical capabilities play a significant role in ensuring the success of the mission and the efficiency of operations, the meticulously designed entrance exam assesses candidates' physical capacities comprehensively and rigorously. 

Running: The first physical test in defence forces 

In defence forces, physical fitness is considered a significant aspect of a candidate's readiness and capacity to withstand harsh battlefield conditions. The exam board has decided on specific criteria to judge a candidate's physical capabilities, running being one of them. The running category assesses a candidate's aerobic endurance and cardiovascular fitness.  

During the 1600 m running test, candidates should finish 4 laps around a standard 400-meter track (or any other measured course) within 5 minutes and 45 seconds. One second more, and the chance to qualify for the exam is gone! The candidates who complete the distance in the shortest time while adhering to the rules and guidelines are qualified for this category. To accomplish this feat, aspirants adopt various measures, such as training directly under a fitness coach, downloading a 1600-meter running app, shifting to places with better inclination to do hill training, etc.  

How to complete 1600 meters running in a short time 

Completing the 1600m run in minimum time requires a good combination of speed, strength, and stamina. Hence, candidates should set their training routine accordingly to improve their weak areas and enhance their capabilities.  

Plan 1: Run soldier, Run!  

This plan is all about running. Download a running workout app and run for 1600m every day. Try to increase your running speed as compared to the previous running schedule. From day 1 of your running routine, start measuring the duration of your 1600m run. The app will help you record your daily progress and modify your efforts according to the results. By being consistent with this routine, you can increase your speed and develop the stamina to sustain running for a long time.  

Plan 2: Fartlek Training 

A versatile form of interval training, fartlek training includes random runs of various speeds & intensities. In fartlek training, you have to alternate between fast-paced intervals and slower recovery periods. This variation will allow you to adapt to different paces, build cardiovascular endurance, and improve your anaerobic capacity. An average fartlek routine goes on for 30-40 minutes. Start warming up for 5-7 minutes to raise your heart rate and warm up your muscles. It is followed by 20 minutes of the main fartlek workout, which includes choosing a touchpoint and running toward it at your fastest speed. Once you reach the touchpoint, reduce your speed to a walking pace. Continue walking for 1-2 minutes and then choose a new touchpoint and run towards it at your fastest speed. Please note that the distance between you and the new touchpoint should not be the same as the previous touchpoint. The distance should vary every time you choose a new touchpoint to help you keep experimenting with speed and endurance. To conclude the fartlek, do not forget to perform cooling down exercises for 5-7 minutes. 

Plan 3: Long Runs 

A time-tested 1600 m running workout; long runs improve muscular endurance and aerobic capacity, preventing premature muscle fatigue. It will help you develop pacing skills, improving your ability to complete the 1600m run at a consistent speed. In addition, running for longer distances will help you attune your recovery mechanism and reduce the risk of injury. A general outline of the long run schedule includes running for 15-20 minutes. Start warming up for 5-10 minutes; jog for 5-6 minutes and perform dynamic stretches, such as leg swings, high kicks, and hip circles. Then, find your running rhythm and maintain a comfortable and slower pace to complete the distance steadily. Run for 10-15 minutes and then perform cool-down exercises for 5-10 minutes.  


Qualifying the 1600m run task is essential to proceed to further physical fitness rounds. It is the first task of the defence physical fitness exam that tests the strength, endurance, and stamina of the candidates and judges their capabilities to serve the nation. By incorporating effective running workouts in your daily routine, you can score well in the exam and enhance your probability of becoming a part of the Indian defence forces. Always remember that the more you sweat in peace, the less you bleed in war.  

Good luck! 

Read More Posts

Read about science-backed fitness facts, healthy eating habits, workout tips and tricks, nutritional foods, and more. Your one-stop shop to stay updated with in-vogue fitness trends.
Agniveer Sena Bharti: How To Run 1600m in 5 Mi...

Every aspirant should remember that achieving a 5-minute mile is an ambitious goal that may take months or even years of...

25 September 2023
Army Physical Test: 1600 मीटर की दौड़ 5:30 मिन...

सेना में भर्ती होने के लिए कई सारे पड़ाव होते हैं, जिसमें सबसे मुश्किल होती है दौड़। दौड़ना कठिन नहीं हैं मगर गति के साथ...

28 November 2023
Agniveer Bharti: दौड़, बीम, पुश अप्स में कितने...

अग्निवीर की शारीरिक परीक्षा में 1.5 किलोमीटर की दौड़, बीम (पुल-अप्स), 9 फीट की छलांग, ज़िग-ज़ैग बैलेंस आदि के पड़ाव को प...

20 February 2024