{"version":"https://jsonfeed.org/version/1","title":"FFIT Cymru – Soffa i 5k i Ddysgwyr","home_page_url":"https://ffitcymru2020.fireside.fm","feed_url":"https://ffitcymru2020.fireside.fm/json","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.\r\n\r\nFollow FFIT Cymru's Sofa to 5k plan with our fitness expert, Rae Carpenter - created with Say Something in Welsh for less fluent Welsh speakers. \r\n","_fireside":{"subtitle":"Ffit Cymru 2020 - Soffa i 5K | SaySomethingInWelsh","pubdate":"2020-04-07T08:00:00.000-04:00","explicit":false,"owner":"S4C Dysgu Cymraeg","image":"https://assets.fireside.fm/file/fireside-images/podcasts/images/c/c67e65a7-7fa0-4204-bd5a-9735801937e8/cover.jpg?v=1"},"items":[{"id":"16097f5e-bd78-4ef2-b352-25e50f7ac7b5","title":"Episode 21: Soffa i 5K i Ddysgwyr : W7 RH3","url":"https://ffitcymru2020.fireside.fm/21","content_text":"Dyma ddiwrnod olaf y cynllun rhedeg, ac felly ceisiwch wella eich amser o gwblhau'r pellter.\nToday is the last day of the sofa to 5K plan so try and improve your time. ","content_html":"<p>Dyma ddiwrnod olaf y cynllun rhedeg, ac felly ceisiwch wella eich amser o gwblhau&#39;r pellter.<br>\nToday is the last day of the sofa to 5K plan so try and improve your time. </p>","summary":"Dyma ddiwrnod olaf y cynllun rhedeg, ac felly ceisiwch wella eich amser o gwblhau'r pellter.\r\nToday is the last day of the sofa to 5K plan so try and improve your time. ","date_published":"2020-04-07T08:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/16097f5e-bd78-4ef2-b352-25e50f7ac7b5.mp3","mime_type":"audio/mp3","size_in_bytes":72471998,"duration_in_seconds":3623}]},{"id":"f39ef0ab-5fd0-41de-b70d-802d146f6338","title":"Episode 20: Soffa i 5K i Ddysgwyr : W7 RH2","url":"https://ffitcymru2020.fireside.fm/20","content_text":"Ar ôl llwyddo i redeg 5K, eich her nawr yw gwella eich amser o gwblhau'r pellter.\nAfter running the 5K your challenge now is to improve your time. ","content_html":"<p>Ar ôl llwyddo i redeg 5K, eich her nawr yw gwella eich amser o gwblhau&#39;r pellter.<br>\nAfter running the 5K your challenge now is to improve your time. </p>","summary":"Ar ôl llwyddo i redeg 5K, eich her nawr yw gwella eich amser o gwblhau'r pellter.\r\nAfter running the 5K your challenge now is to improve your time. ","date_published":"2020-04-07T07:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/f39ef0ab-5fd0-41de-b70d-802d146f6338.mp3","mime_type":"audio/mp3","size_in_bytes":74313092,"duration_in_seconds":3715}]},{"id":"ba6ca5fc-6c28-45fd-9f59-b15114eeef19","title":"Episode 19: Soffa i 5K i Ddysgwyr : W7 RH1","url":"https://ffitcymru2020.fireside.fm/19","content_text":"Ar ôl llwyddo i redeg 5K, eich her nawr yw gwella eich amser o gwblhau'r pellter.\nAfter running the 5K your challenge now is to improve your time. ","content_html":"<p>Ar ôl llwyddo i redeg 5K, eich her nawr yw gwella eich amser o gwblhau&#39;r pellter.<br>\nAfter running the 5K your challenge now is to improve your time. </p>","summary":"Ar ôl llwyddo i redeg 5K, eich her nawr yw gwella eich amser o gwblhau'r pellter.\r\nAfter running the 5K your challenge now is to improve your time. ","date_published":"2020-04-07T07:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/ba6ca5fc-6c28-45fd-9f59-b15114eeef19.mp3","mime_type":"audio/mp3","size_in_bytes":72253802,"duration_in_seconds":3612}]},{"id":"1a596059-d5a3-4822-ad0f-8dcf2a6aeb6f","title":"Episode 18: Soffa i 5K i Ddysgwyr : W6 RH3","url":"https://ffitcymru2020.fireside.fm/18","content_text":"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.\nYour challenge today is to run for 20 minutes, walk for 1 minute then run without stopping until you've completed the 5K.","content_html":"<p>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.<br>\nYour challenge today is to run for 20 minutes, walk for 1 minute then run without stopping until you&#39;ve completed the 5K.</p>","summary":"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.\r\nYour challenge today is to run for 20 minutes, walk for 1 minute then run without stopping until you've completed the 5K.","date_published":"2020-04-07T06:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/1a596059-d5a3-4822-ad0f-8dcf2a6aeb6f.mp3","mime_type":"audio/mp3","size_in_bytes":74565218,"duration_in_seconds":3728}]},{"id":"4bd04773-13bf-4915-b715-823994394cc0","title":"Episode 15: Soffa i 5K i Ddysgwyr : W5 RH3","url":"https://ffitcymru2020.fireside.fm/15","content_text":"Heddiw fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.\nToday you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times.","content_html":"<p>Heddiw fe fyddwch chi&#39;n rhedeg am 8 munud a&#39;n cerdded am 2 funud. Gwnewch hyn 3 gwaith.<br>\nToday you&#39;ll run for 8 minutes and walk for 2 minutes. Repeat this 3 times.</p>","summary":"Heddiw fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.\r\nToday you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times.","date_published":"2020-04-07T06:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/4bd04773-13bf-4915-b715-823994394cc0.mp3","mime_type":"audio/mp3","size_in_bytes":38781074,"duration_in_seconds":1939}]},{"id":"b3094578-7501-4b45-b21d-7bbcd84bbc06","title":"Episode 17: Soffa i 5K i Ddysgwyr : W6 RH2","url":"https://ffitcymru2020.fireside.fm/17","content_text":"Eich her heddiw yw i redeg mor bell ac y gallwch mewn 15 munud, cerdded am 1 munud ac ailadrodd eto.\nYour challenge today is to run as far as you can in 15 minutes, walk for 1 minute then repeat once again.","content_html":"<p>Eich her heddiw yw i redeg mor bell ac y gallwch mewn 15 munud, cerdded am 1 munud ac ailadrodd eto.<br>\nYour challenge today is to run as far as you can in 15 minutes, walk for 1 minute then repeat once again.</p>","summary":"Eich her heddiw yw i redeg mor bell ac y gallwch mewn 15 munud, cerdded am 1 munud ac ailadrodd eto.\r\nYour challenge today is to run as far as you can in 15 minutes, walk for 1 minute then repeat once again.","date_published":"2020-04-07T06:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/b3094578-7501-4b45-b21d-7bbcd84bbc06.mp3","mime_type":"audio/mp3","size_in_bytes":47923382,"duration_in_seconds":2396}]},{"id":"1b910f87-6c69-47ca-adf4-5a2253ce058e","title":"Episode 16: Soffa i 5K i Ddysgwyr : W6 RH1","url":"https://ffitcymru2020.fireside.fm/16","content_text":"Eich her heddiw yw i redeg mor bell ac y gallwch mewn 15 munud, cerdded am 1 munud ac ailadrodd eto.\nYour challenge today is to run as far as you can in 15 minutes, walk for 1 minute then repeat once again.","content_html":"<p>Eich her heddiw yw i redeg mor bell ac y gallwch mewn 15 munud, cerdded am 1 munud ac ailadrodd eto.<br>\nYour challenge today is to run as far as you can in 15 minutes, walk for 1 minute then repeat once again.</p>","summary":"Eich her heddiw yw i redeg mor bell ac y gallwch mewn 15 munud, cerdded am 1 munud ac ailadrodd eto.\r\nYour challenge today is to run as far as you can in 15 minutes, walk for 1 minute then repeat once again.","date_published":"2020-04-07T06:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/1b910f87-6c69-47ca-adf4-5a2253ce058e.mp3","mime_type":"audio/mp3","size_in_bytes":41596220,"duration_in_seconds":2079}]},{"id":"284e4bd8-dcda-477b-9152-3b713ea54497","title":"Episode 14: Soffa i 5K i Ddysgwyr : W5 RH2","url":"https://ffitcymru2020.fireside.fm/14","content_text":"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.\nToday you'll be running for 12 minutes and walking for 2 minutes. Repeat this twice before running for 5 minutes. ","content_html":"<p>Fyddwch chi&#39;n rhedeg am 12 munud heddiw a&#39;n cerdded am 2 funud. Gwnewch hynny 2 gwaith cyn gorffen gyda 5 munud o redeg.<br>\nToday you&#39;ll be running for 12 minutes and walking for 2 minutes. Repeat this twice before running for 5 minutes. </p>","summary":"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.\r\nToday you'll be running for 12 minutes and walking for 2 minutes. Repeat this twice before running for 5 minutes. ","date_published":"2020-04-07T05:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/284e4bd8-dcda-477b-9152-3b713ea54497.mp3","mime_type":"audio/mp3","size_in_bytes":42574970,"duration_in_seconds":2128}]},{"id":"a58ea203-ea2f-4b86-a385-3d08381c0301","title":"Episode 13: Soffa i 5K i Ddysgwyr : W5 RH1","url":"https://ffitcymru2020.fireside.fm/13","content_text":"Heddiw fyddwch chi'n rhedeg am 9 munud a'n cerdded am 1 munud. Gwnewch hyn 3 gwaith.\nToday you'll be running for 9 minutes and walking for 1 minute. Repeat this 3 times.","content_html":"<p>Heddiw fyddwch chi&#39;n rhedeg am 9 munud a&#39;n cerdded am 1 munud. Gwnewch hyn 3 gwaith.<br>\nToday you&#39;ll be running for 9 minutes and walking for 1 minute. Repeat this 3 times.</p>","summary":"Heddiw fyddwch chi'n rhedeg am 9 munud a'n cerdded am 1 munud. Gwnewch hyn 3 gwaith.\r\nToday you'll be running for 9 minutes and walking for 1 minute. Repeat this 3 times.","date_published":"2020-04-07T05:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/a58ea203-ea2f-4b86-a385-3d08381c0301.mp3","mime_type":"audio/mp3","size_in_bytes":38285174,"duration_in_seconds":1914}]},{"id":"4871ec7a-8123-4caf-8edb-a7ad99f4e27f","title":"Episode 12: Soffa i 5K i Ddysgwyr : W4 RH3","url":"https://ffitcymru2020.fireside.fm/12","content_text":"Heddiw, fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.\nToday, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. ","content_html":"<p>Heddiw, fe fyddwch chi&#39;n rhedeg am 8 munud a&#39;n cerdded am 2 funud. Gwnewch hyn 3 gwaith.<br>\nToday, you&#39;ll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. </p>","summary":"Heddiw, fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.\r\nToday, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. ","date_published":"2020-04-07T05:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/4871ec7a-8123-4caf-8edb-a7ad99f4e27f.mp3","mime_type":"audio/mp3","size_in_bytes":38781074,"duration_in_seconds":1939}]},{"id":"913757b5-35cc-4766-9bac-3d3dccec7d97","title":"Episode 11: Soffa i 5K i Ddysgwyr : W4 RH2","url":"https://ffitcymru2020.fireside.fm/11","content_text":"Heddiw, fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.\nToday, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. ","content_html":"<p>Heddiw, fe fyddwch chi&#39;n rhedeg am 8 munud a&#39;n cerdded am 2 funud. Gwnewch hyn 3 gwaith.<br>\nToday, you&#39;ll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. </p>","summary":"Heddiw, fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.\r\nToday, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. ","date_published":"2020-04-07T05:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/913757b5-35cc-4766-9bac-3d3dccec7d97.mp3","mime_type":"audio/mp3","size_in_bytes":37482860,"duration_in_seconds":1874}]},{"id":"e4f93391-69e9-4ee6-b688-1e36034f777b","title":"Episode 10: Soffa i 5K i Ddysgwyr : W4 RH1","url":"https://ffitcymru2020.fireside.fm/10","content_text":"Pythefnos i fynd nes eich her 5K, felly gwthiwch ymlaen i redeg am 8 munud a cherdded am 2 funud. Gwnewch hyn 3 gwaith.\nToday, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. ","content_html":"<p>Pythefnos i fynd nes eich her 5K, felly gwthiwch ymlaen i redeg am 8 munud a cherdded am 2 funud. Gwnewch hyn 3 gwaith.<br>\nToday, you&#39;ll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. </p>","summary":"Pythefnos i fynd nes eich her 5K, felly gwthiwch ymlaen i redeg am 8 munud a cherdded am 2 funud. Gwnewch hyn 3 gwaith.\r\nToday, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. ","date_published":"2020-04-07T05:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/e4f93391-69e9-4ee6-b688-1e36034f777b.mp3","mime_type":"audio/mp3","size_in_bytes":38781074,"duration_in_seconds":1939}]},{"id":"28935fd6-4386-48cd-9701-fd0220f9f53e","title":"Episode 9: Soffa i 5K i Ddysgwyr : W3 RH3","url":"https://ffitcymru2020.fireside.fm/9","content_text":"Heddiw, fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.\nToday, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. ","content_html":"<p>Heddiw, fe fyddwch chi&#39;n rhedeg am 8 munud a&#39;n cerdded am 2 funud. Gwnewch hyn 3 gwaith.<br>\nToday, you&#39;ll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. </p>","summary":"Heddiw, fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.\r\nToday, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. ","date_published":"2020-04-07T05:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/28935fd6-4386-48cd-9701-fd0220f9f53e.mp3","mime_type":"audio/mp3","size_in_bytes":38781074,"duration_in_seconds":1939}]},{"id":"66bfb186-a9cc-42f7-8fd1-534f970f4ec7","title":"Episode 8: Soffa i 5K i Ddysgwyr : W3 RH2","url":"https://ffitcymru2020.fireside.fm/8","content_text":"Heddiw, fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.\nToday, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. ","content_html":"<p>Heddiw, fe fyddwch chi&#39;n rhedeg am 8 munud a&#39;n cerdded am 2 funud. Gwnewch hyn 3 gwaith.<br>\nToday, you&#39;ll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. </p>","summary":"Heddiw, fe fyddwch chi'n rhedeg am 8 munud a'n cerdded am 2 funud. Gwnewch hyn 3 gwaith.\r\nToday, you'll run for 8 minutes and walk for 2 minutes. Repeat this 3 times. ","date_published":"2020-04-07T05:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/66bfb186-a9cc-42f7-8fd1-534f970f4ec7.mp3","mime_type":"audio/mp3","size_in_bytes":38870858,"duration_in_seconds":1943}]},{"id":"26f52a96-55bf-4f12-8a88-6aa905851f03","title":"Episode 7: Soffa i 5K i Ddysgwyr : W3 RH1","url":"https://ffitcymru2020.fireside.fm/7","content_text":"Heddiw, fyddwch chi'n rhedeg am 7 munud a cherdded am 2 funud. Gwnewch hynny 3 gwaith.\nToday, you'll be running for 7 minutes and walking for 2 minutes. Repeat this 3 times.","content_html":"<p>Heddiw, fyddwch chi&#39;n rhedeg am 7 munud a cherdded am 2 funud. Gwnewch hynny 3 gwaith.<br>\nToday, you&#39;ll be running for 7 minutes and walking for 2 minutes. Repeat this 3 times.</p>","summary":"Heddiw, fyddwch chi'n rhedeg am 7 munud a cherdded am 2 funud. Gwnewch hynny 3 gwaith.\r\nToday, you'll be running for 7 minutes and walking for 2 minutes. Repeat this 3 times.","date_published":"2020-04-07T05:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/26f52a96-55bf-4f12-8a88-6aa905851f03.mp3","mime_type":"audio/mp3","size_in_bytes":35152130,"duration_in_seconds":1757}]},{"id":"18d47367-49e1-491e-9baf-3ee5fcccaacc","title":"Episode 6: Soffa i 5K i Ddysgwyr : W2 RH3","url":"https://ffitcymru2020.fireside.fm/6","content_text":"Rhedeg am 5 munud heddiw a cherdded am 3 munud. Gwnewch hynny 3 gwaith.\n\nRun for 5 minutes and walk for 3 minutes. Repeat 3 times. ","content_html":"<p>Rhedeg am 5 munud heddiw a cherdded am 3 munud. Gwnewch hynny 3 gwaith.</p>\n\n<p>Run for 5 minutes and walk for 3 minutes. Repeat 3 times. </p>","summary":"Rhedeg am 5 munud heddiw a cherdded am 3 munud. Gwnewch hynny 3 gwaith.\r\nRun for 5 minutes and walk for 3 minutes. Repeat 3 times. ","date_published":"2020-03-27T08:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/18d47367-49e1-491e-9baf-3ee5fcccaacc.mp3","mime_type":"audio/mp3","size_in_bytes":31573298,"duration_in_seconds":1578}]},{"id":"8c841677-4444-4446-8702-03e21ee7334d","title":"Episode 4: Soffa i 5K i Ddysgwyr : W2 RH1","url":"https://ffitcymru2020.fireside.fm/4","content_text":"Heddiw, fe fyddwn ni'n ailadrodd y sesiwn diwethaf felly 2 funud o redeg a 4 munud o gerdded. Gwnewch hynny 5 o weithiau.\n\nToday we'll repeat the last session - 2 minutes of running and 4 minutes of walking. Repeat this 5 times. ","content_html":"<p>Heddiw, fe fyddwn ni&#39;n ailadrodd y sesiwn diwethaf felly 2 funud o redeg a 4 munud o gerdded. Gwnewch hynny 5 o weithiau.</p>\n\n<p>Today we&#39;ll repeat the last session - 2 minutes of running and 4 minutes of walking. Repeat this 5 times. </p>","summary":"Heddiw, fe fyddwn ni'n ailadrodd y sesiwn diwethaf felly 2 funud o redeg a 4 munud o gerdded. Gwnewch hynny 5 o weithiau.\r\nToday we'll repeat the last session - 2 minutes of running and 4 minutes of walking. Repeat this 5 times. ","date_published":"2020-03-27T08:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/8c841677-4444-4446-8702-03e21ee7334d.mp3","mime_type":"audio/mp3","size_in_bytes":38457434,"duration_in_seconds":1922}]},{"id":"80626ed0-a6ae-4813-928d-31bd7986137d","title":"Episode 5: Soffa i 5K i Ddysgwyr : W2 RH2","url":"https://ffitcymru2020.fireside.fm/5","content_text":"Heddiw fyddwch chi'n rhedeg am 3 munud a cherdded am 3 munud. Gwnewch hynny 4 gwaith.\n\nToday you'll be running for 3 minutes and walking for 3 minutes. Repeat this 4 times. ","content_html":"<p>Heddiw fyddwch chi&#39;n rhedeg am 3 munud a cherdded am 3 munud. Gwnewch hynny 4 gwaith.</p>\n\n<p>Today you&#39;ll be running for 3 minutes and walking for 3 minutes. Repeat this 4 times. </p>","summary":"Heddiw fyddwch chi'n rhedeg am 3 munud a cherdded am 3 munud. Gwnewch hynny 4 gwaith.\r\nToday you'll be running for 3 minutes and walking for 3 minutes. Repeat this 4 times. ","date_published":"2020-03-27T08:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/80626ed0-a6ae-4813-928d-31bd7986137d.mp3","mime_type":"audio/mp3","size_in_bytes":30980306,"duration_in_seconds":1549}]},{"id":"a7c3b7f6-3c61-4076-bfd2-daadefcb5c46","title":"Episode 3: Soffa i 5K i Ddysgwyr : W1 RH2","url":"https://ffitcymru2020.fireside.fm/3","content_text":"Mwy o redeg heddiw. Fe fyddwch chi'n rhedeg am 2 funud a'n cerdded am 4 munud. Gwnewch hyn 5 gwaith.\n\nToday you'll be running for 2 minutes and walking for 4 minutes. Repeat this 5 times. ","content_html":"<p>Mwy o redeg heddiw. Fe fyddwch chi&#39;n rhedeg am 2 funud a&#39;n cerdded am 4 munud. Gwnewch hyn 5 gwaith.</p>\n\n<p>Today you&#39;ll be running for 2 minutes and walking for 4 minutes. Repeat this 5 times. </p>","summary":"Mwy o redeg heddiw. Fe fyddwch chi'n rhedeg am 2 funud a'n cerdded am 4 munud. Gwnewch hyn 5 gwaith.\r\nToday you'll be running for 2 minutes and walking for 4 minutes. Repeat this 5 times. ","date_published":"2020-03-27T07:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/a7c3b7f6-3c61-4076-bfd2-daadefcb5c46.mp3","mime_type":"audio/mp3","size_in_bytes":38379134,"duration_in_seconds":1918}]},{"id":"0108dd5a-b755-4e1c-8699-b87ecc98ad3a","title":"Episode 2: Soffa i 5K i Ddysgwyr : W1 RH1","url":"https://ffitcymru2020.fireside.fm/2","content_text":"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.\nThis 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. ","content_html":"<p>Dyma ddiwrnod cyntaf cynllun Soffa i 5K ac heddiw fyddwch chi&#39;n cerdded am 1 munud ac yn rhedeg am 1 munud, 10 o weithiau.<br>\nThis is the first day of the plan and today you&#39;ll be walking for 1 minute and running for 1 minute. Repeat this 10 times. </p>","summary":"Heddiw fyddwch chi'n cerdded am 1 munud ac yn rhedeg am 1 munud, 10 o weithiau.\r\nToday you'll be walking for 1 minute and running for 1 minute. Repeat this 10 times. ","date_published":"2020-03-27T07:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/0108dd5a-b755-4e1c-8699-b87ecc98ad3a.mp3","mime_type":"audio/mp3","size_in_bytes":26675372,"duration_in_seconds":1333}]},{"id":"8f8b3b25-5813-4127-b0f4-b83c9049572b","title":"Episode 1: Intro ","url":"https://ffitcymru2020.fireside.fm/1","content_text":"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.\n\nFollow FFIT Cymru's Sofa to 5k plan with our fitness expert, Rae Carpenter - created with Say Something in Welsh for less fluent Welsh speakers. ","content_html":"<p>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&#39;n llai rhugl yn y Gymraeg.</p>\n\n<p>Follow FFIT Cymru&#39;s Sofa to 5k plan with our fitness expert, Rae Carpenter - created with Say Something in Welsh for less fluent Welsh speakers. </p>","summary":"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.\r\n\r\nFollow FFIT Cymru's Sofa to 5k plan with our fitness expert, Rae Carpenter - created with Say Something in Welsh for less fluent Welsh speakers. \r\n","date_published":"2020-03-13T10:00:00.000-04:00","attachments":[{"url":"https://aphid.fireside.fm/d/1437767933/c67e65a7-7fa0-4204-bd5a-9735801937e8/8f8b3b25-5813-4127-b0f4-b83c9049572b.mp3","mime_type":"audio/mp3","size_in_bytes":2072990,"duration_in_seconds":103}]}]}