Video Conversion Software

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Hi Guys hoping someone can help me with this.

I've got a few training videos for 70-291 and I want to convert them so I can watch them on my iPod on the way to and from work.
I believe iPod’s use .m4a files - can anyone recommend any good conversion software (free if poss)
At the moment I’ve been using movie maker to convert wmv to avi and the 3gp convertor to go to m4a but this takes forever and the files sizes are a little uneconomical.
Any advice gratefully received

Martyn