ARE YOU READY FOR THE CHALLENGE?

The Oxygen Advantage® Nasal 5K Running Challenge

An 8-week program designed to transform your running with science-backed breathing techniques.

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A Welcome Message from Patrick Mckeown

Top 3 Benefits of Joining the Nasal 5K Challenge:

Breathe Better, Run Stronger

Reduce breathlessness, boost endurance, and make running feel smoother and more enjoyable.

Science-Backed Techniques

Follow a proven plan designed to optimize breathing efficiency and running performance.

Join a Supportive Community

Connect with like-minded runners, share progress, and stay motivated with weekly challenges and tips.

SIGN UP TODAY!

Why Runners Love Transitioning to Nasal Breathing

Backed by decades of research and trusted by runners worldwide, Oxygen Advantage®delivers proven, measurable improvements in health, performance, and resilience. Here’s what our community loves most about the transformation:
Enjoyment Over Struggle

Nasal breathing turns running from an exhausting effort into a smoother, more controlled, and enjoyable experience.

Smoother Runs, Faster Recovery

Smooth runs and faster recovery mean less fatigue—leaving you refreshed for your next workout, and everything in between.

Better Breathing, Sharper Focus

Heightened breath control improves oxygen uptake leading to stronger, more focused runs and better overall respiratory health—helping runners feel stronger and healthier with every session.

Lasting Adaptation, Transformative Results

The initial adjustment to nasal breathing can feel tough, but the long-term results are worth it. Once runners experience the profound difference, they never turn back.

SIGN UP AND TRANSFORM YOUR RUNNING!

How the Challenge Works

1. Follow a Training Plan

Every week, you’ll receive a plan via email, including tailored running sessions and focused breathwork exercises. Build endurance, improve breathing efficiency, and prepare confidently for your 5K goal. Complete each week at your own pace.

2. Weekly Training Resources

Alongside your weekly plan, you’ll get guided breathwork audio sessions, video tutorials, and occasional bonus content. Plus, join our private community group to connect with fellow participants, share your journey, and stay motivated.

3. Celebrate with Your Virtual 5K

In the final week, bring everything together and complete your 5K run at your own pace. Celebrate your achievement with our supportive community and receive your digital certificate to mark your success.
START YOUR FREE 8-WEEK CHALLENGE
From Over-Breathing to Ultra Success

From Over-Breathing to Ultra Success

Meet Ihor Verys, an ultrarunner who transformed his performance and endurance through nasal breathing.

The Turning Point: During a grueling race, Ihor experienced severe chest pain and breathlessness. He realized the issue wasn’t in his legs—it was in his breathing habits.
The Discovery: Inspired by The Oxygen Advantage by Patrick McKeown, Ihor embraced nasal breathing. It wasn’t easy—he had to slow down, retrain, and stay consistent.
Unstoppable Results: Ihor went on to achieve extraordinary feats, including running 718 kilometers over 107 hours at Big’s Backyard Ultra and completing the legendary Barkley Marathons.

The Science Behind Nasal Breathing

Rooted in decades of research and proven by leading experts, the benefits of nasal breathing aren’t just claims—they’re facts. Every benefit is backed by science—and results that speak for themselves.
Oxygen Efficiency

Nasal breathing filters, warms, and humidifies the air, ensuring oxygen reaches your muscles more effectively. Bonus: It boosts nitric oxide, which dilates blood vessels for better oxygen delivery.

Lower Heart Rate

Breathing through your nose naturally slows your breathing rate, keeping your heart rate lower during runs. This means you can sustain your effort for longer without burning out.

Enhanced Recovery

Mouth breathing can overwork your respiratory system, leaving you gasping post-run. Nasal breathing helps regulate your breath and heart rate, so recovery starts the moment you stop running.

Mental Calm

Your breath controls your nervous system. Nasal breathing activates the parasympathetic system (your “rest and digest” mode), keeping you calm and focused even when the miles get tough.

Injury Prevention

Mouth breathing often leads to overexertion, which can push you too hard, too soon. Nasal breathing forces you to slow down initially, helping you build endurance safely.

Sustainable Energy

By improving fat oxidation, nasal breathing trains your body to burn fuel more efficiently. This is why elite ultrarunners like Ihor Verys rely on it to sustain energy during grueling races.

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FAQ

TheNasal 5K Challengeis an8-week structured running programdesigned to help runners transition tonasal breathingwhile improving endurance, efficiency, and breathing control. The challenge gradually introduces nasal breathing across different training zones, allowing your body to adapt and perform better over time.

This challenge is foreveryone—runners, walkers, fitness enthusiasts, and even those who are new to physical activity. The challenge is designed to be accessible for all fitness levels. You can walk, jog, or run—what matters is focusing on your breath and enjoying the process.

How does the challenge work?

The challenge follows a step-by-step progression over 8 weeks, focusing on controlled nasal breathing while running. The program is broken into four progressive phases:

  • Weeks 1–2: Adaptation PhaseFocus: Adjust to nasal breathing and manage air hunger.Workouts: Low-intensity runs and walks in Zones 1–2.Breathing drills to increase CO₂ tolerance and improve the BOLT score.
  • Weeks 3–4: Endurance Building PhaseFocus: Build aerobic capacity by increasing workout duration.Workouts: Longer steady-state runs and gradual pace increases.Breathing drills to enhance breathing efficiency.
  • Weeks 5–6: Intensity Introduction PhaseFocus: Incorporate intervals in Zone 3, sustaining nasal breathing at moderate intensities.Workouts: Interval runs, moderate tempos, and controlled recovery.
  • Weeks 7–8: Performance Preparation PhaseFocus: Prepare for a nasal-only 5K run by refining breathing and pacing strategies.Workouts: Include race-pace efforts, tempo runs, and 5K test runs.

Each week includes:
✔️ Running workouts (walk-run intervals, steady-state runs, and endurance sessions).
✔️ Breathing drills to improve CO₂ tolerance and control air hunger.
✔️ Progress tracking using the BOLT score to measure breathing efficiency.

You’ll receive a weekly training guide and email with workout instructions, breathing drills, and progress tips. The program is self-paced, so you can adjust based on how your body adapts to nasal breathing. 

You can adjust the challenge to fit your schedule. Ideally, set aside at least 3 sessions per week for focused nasal breathing practice during walks, jogs, or runs. Plus, simple daily breathing exercises you can do anytime—while working, commuting, or relaxing.

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