Ffit Cymru - Soffa i 5K

Dyma ddiwrnod olaf y cynllun rhedeg, ac unwaith eto fyddwch chi'n ceisio gwella amser i chi gwblhau'r her 5K. Barod? Today is the last day of the sofa to 5K plan, and once again you'll try and improve your time. Ready?

Unwaith eto heddiw, fyddwch chi'n ceisio gwella eich amser o redeg y 5K. Yr her fydd i geisio rhedeg yr holl ffordd - ydych chi'n barod? Again, you'll try and improve your time of running the 5K today. The challenge will be to try and run the whole distance - are you ready?

Ar ôl llwyddo i redeg 5K, yr her nawr yw gwella eich amser o gwblhau'r pellter. Beth am geisio rhedeg yr holl ffordd? After running the 5K, the challenge now is to improve your time. How about trying to run the whole distance?

Mae'r diwrnod mawr wedi cyrraedd! Ceisiwch redeg am 20 munud, cerdded am 1 munud a rhedeg heb stopio nes eich bod chi wedi cwblhau pellter o 5K. The big day has arrived! Try to run for 20 minutes, walk for 1 minute and run without stopping until you've completed the 5K.

Heddiw, fe fyddwch chi'n rhedeg mor bell ac y gallwch am 15 munud, cerdded am 1 munud ac ailadrodd unwaith eto. Mi fyddwch chi'n rhedeg am 5 munud ar y diwedd cyn gorffen. Ydych chi'n barod? Today, you'll run as far as you can for 15 minutes, walk for 1 minute and repeat once more. To finish, you'll run for an extra 5 minutes. Are you ready?

Gyda'r sialens 5K dydd Sadwrn yma, eich her ar gyfer heddiw fydd i redeg mor bell ac y gallwch am 15 munud, cerdded 1 munud ac ailadrodd unwaith eto. With the 5K run this Saturday, your challenge for today is to run as far as you can for 15 minutes, walk for 1 minute and repeat once again.

Rhedeg 8 mun, cerdded 2 mun x 3 o weithiau. Cyfanswm o hanner awr. Run for 8 minutes, walk for 2 minutes and do this 3 times.

Rhedeg am 12 munud, cerdded am 2 munud . Gwneud hyn 2 waith a wedyn gorffen gyda redeg am 5 munud ar y diwedd. Run for 12 minutes, walk for 2 minutes. Do this twice and then run for 5 more minutes at the end.

Rhedeg 9 munud, cerdded am 1 munud a gwneud hyn 3 gwaith. Run for 9 minutes, walk for 1 minute and repeat this 3 times.

Dim ond pythefnos i fynd nes eich her 5K. Felly heddiw, bydd Rae yn eich gwthio i redeg am 8 munud a cherdded am 2 munud x 3 gwaith. Just two weeks to go until the 5K run. Today, Rae will be pushing you to run for 8 minutes and walk for 2 minutes. Do this 3 times.

Heddiw, fe fyddwch chi'n rhedeg am 8 munud, cerdded am ddau funud, ac ail adrodd hyn dair gwaith. It's back to running 8 minutes today, then walk for two minutes and repeating this three times.

Rhywbeth newydd heddiw wrth i’r patrwm rhedeg newid. Mae Rae yn eich gwthio chi i redeg am ddeng munud, cerdded am ddau funud, gwneud hynny dwywaith, ac yna rhedeg am bum munud heb stopio. Ydych chi'n barod am yr her? Something new today, with a change in the running pattern. Rae encourages you to run for 10 minutes, walk for two minutes, repeat and then run for 5 minutes without stopping. Are you ready?

Rhedeg 8 mun, cerdded 2 mun x 3 o weithiau Run 8 minutes, walk 2 minutes x 3

Rhedeg 8 mun, cerdded 2 mun x 3 o weithiau Run 8 minutes, walk 2 minutes x 3

Rhedeg 7 munud, cerdded 2 munud x 3 o weithiau Run 7 minutes, walk 2 minutes x 3

Bydd Rae yn eich gwthio chi yn y sesiwn cardio cyn y penwythnos. Felly byddwch chi'n rhedeg am 5 munud ac yn cerdded am 3 munud x 3 gwaith. In this episode, Rae will be pushing you further in your last cardio session of the week. You'll run for 5 minutes and walk for 3 minutes x 3 times.

Mae hi'n tynnu at derfyn yr ail wythnos, felly mi fydd Rae yn eich gwthio chi yn y sesiwn cardio cyn y penwythnos! Byddwch yn rhedeg am 3 munud ac yn cerdded am 3 munud x 4 gwaith. As week two draws to an end, Rae wants you to push harder before the weekend! You'll be running for 3 minutes and walking for 3 minutes x 4 times.

Dyma'r ail wythnos o ymarferion cardio felly mi fydd pethau fymryn yn anoddach yr wythnos hon! Byddwch yn rhedeg am 2 funud, cerdded am 4 munud x 5 o weithiau With the first week of FFIT Cymru completed, it's time to take it up a notch on cardio day! You'll be running for 2 minutes and walking for 4 minutes x 5 times

Diwrnod 4 Rhedeg 2 funud Cerdded 4 munud x5 o weithiau Day 4 Run 2 minutes Walk 4 minutes 5 x times

Heddiw, byddwch chi'n rhedeg neu jogio am 1 munud, wedyn cerdded am 1 munud x 10 o weithiau . Today you will begin by jogging or running for a minute, followed by walking for one minute, and you'll repeat this ten times. (This is a Welsh language podcast. )

Dilynwch gynllun Soffa i 5K trwy wrando ar bodlediad FFIT Cymru gydag ein harbenigwr ffitrwydd, Rae Carpenter. Wrth i chi ddilyn y podlediad, bydd y cynllun yn eich galluogi i redeg 5K erbyn diwedd y cyfnod o 6 wythnos. Follow FFIT Cymru's 6-week Sofa to 5k plan with our fitness expert, Rae Carpenter. This is a Welsh language podcast. www.s4c.cymru/ffitcymru www.facebook.com/ffitcymru www.twitter.com/ffitcymru www.instagram.com/ffitcymru www.youtube.com/ffitcymru