To unzip the RAR file download WinRAR or 7-Zip (prefer 7-Zip as it's open source whereas WinRAR will nag you for a license after 40 days - although it will still actually work).
Okay, downloaded 7-Zip, converted the file to mp3. I can play it i windows media but how do I get it onto Itunes. I try moving the files and it says "Not implemented". Thanks for your help.