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.

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.