Shark Tank's Vineeta Singh completed a sub-4 marathon recently: Know how common people can prepare for this

For Vineeta Singh, running the 42 km marathon was the result of 17 years of hard work. "Only took me 17 years, 14 Mumbai Marathons, almost 15000 km of running to hit a Sub 4 for the 42km distance, but I am more grateful for the journey than the outcome," she posted on social media, captioning a few moments of the victory.
Vineeta Singh mentioned it to be her personal best.
This was her 14th marathon. "Congratulations for your first sub 4! First is always special! Many more to come! Keep going...," one Instagram user congratulated her. "Wow amazing!! Congratulations on the sub 4!! I am so glad I got to meet you," another user congratulated.

A sub-4 marathon refers to completing a full marathon, which is 42.195 kilometers, in under four hours. This is a significant milestone for many amateur and intermediate runners, as it requires a consistent pace, endurance, and proper race strategy. Breaking the four-hour barrier is considered a solid achievement in the running community and often serves as a key goal for marathon enthusiasts. To finish a marathon in under four hours, a runner must maintain an average pace of approximately 5 minutes and 41 seconds per kilometer or about 9 minutes and 9 seconds per mile. This pace must be sustained throughout the entire race, requiring a blend of speed, stamina, and mental toughness. Achieving this goal demands not only physical fitness but also proper pacing, hydration, and race-day strategy.
Vineeta ran the marathon in 3 hours, 58 mins and 21 seconds with an average pace of 5:35 per km. She covered a total distance of 42.53 kilometers.
Runners who have consistently completed half marathons in under two hours or can sustain a 10K race pace of under 55 minutes have a solid foundation to work toward a sub-4 marathon. While it requires commitment and discipline, many runners find immense satisfaction in achieving this benchmark.
Runners aiming for a sub-4 marathon usually follow a structured training plan that typically lasts 12 to 16 weeks. The plan includes key components such as:

Please note, the fitness and preparation plan can vary.