Cobra 10k · Vineyard Labyrinth — 12-Week Program

Description

The Vineyard Labyrinth is 10 km of winding single track and vineyard climbs from Constantia Uitsig — +411 m of real trail running. This 12-week program (Mindful Runner methodology) gets you ready: a threshold test in week 1 sets your training zones, then each week brings two quality sessions (one on the hills), a long trail run, an easy aerobic day and twice-weekly strength — every session personalised to your own fitness and heart-rate thresholds, adapting as you improve. Includes full Sigwren self-coached (Basecamp) access. Free for the Cobra founding cohort with code FreeTheCobra.