Claim OwnershipFFIT Cymru – Soffa i 5k i Ddysgwyr
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© 2025 FFIT Cymru – Soffa i 5k i Ddysgwyr
Description
Dilynwch gynllun Soffa i 5K trwy wrando ar bodlediad FFIT Cymru gydag ein harbenigwr ffitrwydd, Rae Carpenter sydd wedi ei greu yn arbennig ynghyd â Say Something in Welsh ar gyfer unigolion sy'n llai rhugl yn y Gymraeg.
Follow FFIT Cymru's Sofa to 5k plan with our fitness expert, Rae Carpenter - created with Say Something in Welsh for less fluent Welsh speakers.
Follow FFIT Cymru's Sofa to 5k plan with our fitness expert, Rae Carpenter - created with Say Something in Welsh for less fluent Welsh speakers.
21 Episodes
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Dyma ddiwrnod olaf y cynllun rhedeg, ac felly ceisiwch wella eich amser o gwblhau'r pellter.
Today is the last day of the sofa to 5K plan so try and improve your time.
Ar ôl llwyddo i redeg 5K, eich her nawr yw gwella eich amser o gwblhau'r pellter.
After running the 5K your challenge now is to improve your time.
Ar ôl llwyddo i redeg 5K, eich her nawr yw gwella eich amser o gwblhau'r pellter.
After running the 5K your challenge now is to improve your time.
Eich her heddiw yw i redeg am 20 munud a cerdded am 1 munud a rhedeg heb stopio nes eich bod chi wedi cwblhau pellter o 5K.
Your challenge today is to run for 20 minutes, walk for 1 minute then run without stopping until you've completed the 5K.
Heddiw fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.
Today you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times.
Eich her heddiw yw i redeg mor bell ac y gallwch mewn 15 munud, cerdded am 1 munud ac ailadrodd eto.
Your challenge today is to run as far as you can in 15 minutes, walk for 1 minute then repeat once again.
Eich her heddiw yw i redeg mor bell ac y gallwch mewn 15 munud, cerdded am 1 munud ac ailadrodd eto.
Your challenge today is to run as far as you can in 15 minutes, walk for 1 minute then repeat once again.
Fyddwch chi'n rhedeg am 12 munud heddiw a'n cerdded am 2 funud. Gwnewch hynny 2 gwaith cyn gorffen gyda 5 munud o redeg.
Today you'll be running for 12 minutes and walking for 2 minutes. Repeat this twice before running for 5 minutes.
Heddiw fyddwch chi'n rhedeg am 9 munud a'n cerdded am 1 munud. Gwnewch hyn 3 gwaith.
Today you'll be running for 9 minutes and walking for 1 minute. Repeat this 3 times.
Heddiw, fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.
Today, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times.
Heddiw, fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.
Today, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times.
Pythefnos i fynd nes eich her 5K, felly gwthiwch ymlaen i redeg am 8 munud a cherdded am 2 funud. Gwnewch hyn 3 gwaith.
Today, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times.
Heddiw, fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.
Today, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times.
1Heddiw, fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.
Today, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times.
Heddiw, fyddwch chi'n rhedeg am 7 munud a cherdded am 2 funud. Gwnewch hynny 3 gwaith.
Today, you'll be running for 7 minutes and walking for 2 minutes. Repeat this 3 times.
Rhedeg am 5 munud heddiw a cherdded am 3 munud. Gwnewch hynny 3 gwaith.
Run for 5 minutes and walk for 3 minutes. Repeat 3 times.
Heddiw, fe fyddwn ni'n ailadrodd y sesiwn diwethaf felly 2 funud o redeg a 4 munud o gerdded. Gwnewch hynny 5 o weithiau.
Today we'll repeat the last session - 2 minutes of running and 4 minutes of walking. Repeat this 5 times.
Heddiw fyddwch chi'n rhedeg am 3 munud a cherdded am 3 munud. Gwnewch hynny 4 gwaith.
Today you'll be running for 3 minutes and walking for 3 minutes. Repeat this 4 times.
Mwy o redeg heddiw. Fe fyddwch chi'n rhedeg am 2 funud a'n cerdded am 4 munud. Gwnewch hyn 5 gwaith.
Today you'll be running for 2 minutes and walking for 4 minutes. Repeat this 5 times.
Dyma ddiwrnod cyntaf cynllun Soffa i 5K ac heddiw fyddwch chi'n cerdded am 1 munud ac yn rhedeg am 1 munud, 10 o weithiau.
This is the first day of the plan and today you'll be walking for 1 minute and running for 1 minute. Repeat this 10 times.
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