IPPT Training Plan 2026: How to Pass (or Gold) — Push-ups, Sit-ups & 2.4km

The short version: IPPT is 3 stations — push-ups, sit-ups (1 min each) and a 2.4km run — scored out of 100 (25 + 25 + 50 for the run). The run carries the most points, so it's where focused training pays off most. A consistent 8-week, 3–4x/week plan moves most people up a band. Project your score with the IPPT Calculator, then train the gap.

Quick answer: the scoring

IPPT = push-ups (25 pts) + sit-ups (25 pts) + 2.4km run (50 pts) = 100. You need ≥1 point per station and a total threshold to pass; higher totals earn Pass with Incentive (Silver) and Gold, which carry cash incentives for NSmen (current amounts on the NS Portal). The run is half the score — prioritise it.

Where the points are (train accordingly)

The run is worth 50 of 100 points — as much as both strength stations combined. If you're short of a band, improving your run timing is usually the fastest route. Don't neglect push-ups and sit-ups (you need a minimum at each), but allocate effort to where the points are.

Project your current score and see exactly how many points you need with the IPPT Calculator.

An 8-week plan (3–4 sessions/week)

A simple, balanced structure most people can sustain:

Progress each week: add a rep or set, a little distance, or slightly faster intervals. Build gradually — most IPPT setbacks come from doing too much too soon and getting injured.

Improving the 2.4km run

• Base runs build the aerobic engine — most of your easy mileage.
• Intervals (400m repeats) raise your top-end speed.
• One tempo run trains race-pace comfort.
• Pace the first lap conservatively — going out too fast and fading is the #1 timing-killer.

Improving push-ups

• Multiple sets to near-failure, 3x/week.
• Use incline or knee variations if you can't yet do full reps, then progress.
• Train 1-minute timed sets to build the endurance the test demands.

Improving sit-ups

• Practise the exact IPPT form so test reps count.
• Build core endurance (planks, leg raises).
• Do timed 1-minute sets to pace yourself across the full minute.

How long it takes

A focused 8–12 week block, training 3–4x/week with proper recovery, is enough for most people to move up a band — Pass → Silver, or Silver → Gold. The run responds to steady aerobic work; the strength stations improve quickly with progressive overload. Re-test your projected score every couple of weeks to stay on track.

What it's worth

Hitting Silver or Gold earns NSmen cash incentives (Gold pays more than Silver), and across a full NS cycle these add up. The exact current amounts are on the NS Portal — and we break down the lifetime value in our companion guide on what IPPT awards are worth.

The bottom line

IPPT rewards a plan, not panic. Know the scoring (the run is half the points), train 3–4x/week for 8 weeks with intervals + strength + base runs, pace your run, and re-check your projected score with the IPPT Calculator as you go. Most people can climb a band — and the incentive bands pay for the effort.

General fitness guidance for Singapore NSmen, not medical advice. Consult a doctor before starting a new exercise programme. Scoring tables and incentive amounts are set by MINDEF/NS Portal — verify current figures there.