Start at the Belltower.
Run 2.5 miles to Krispy Kreme.
Eat 12 donuts.
Run back.
Yes, this is an actual race.
The Krispy Kreme Challenge began as a college dare in 2004 and has since grown into an annual tradition that attracts thousands of participants. This quirky event isn’t just about the thrill of combining running with a sugar rush—it has raised over $2 million for the UNC Children’s Hospital, blending fun, fitness, and philanthropy. Participants can compete as challengers—those bold enough to eat a dozen donuts and complete the five-mile course in under an hour—or as casual runners who take a more relaxed approach, donuts optional.
Running cross-country in high school gave me a solid foundation in endurance, but over the years, jogging has taken a backseat in my fitness routine. These days, I’m more likely to go for a walk or tackle a HIIT workout than lace up for a long run. For years, the Krispy Kreme Challenge, a mix of absurdity and athleticism, tempted me from afar. But even with my running background, the idea of sprinting five miles while consuming a dozen donuts was too daunting. This year, I’m finally turning that fascination into action. With a data-driven approach, I’m determined to conquer the race while steering clear of a sugar coma.
Getting Motivated
I needed an extra boost of motivation to get back into running, and luckily, that came when I joined a run club with fellow IAA students. The shared accountability, encouragement, and camaraderie of the group were exactly what I needed to get started. This foundation turned running into a fun, social activity and kept me consistent as I worked toward my goal of finishing the Krispy Kreme Challenge.
To complete the race within an hour, I’ve crunched the numbers to figure out exactly what it will take. The challenge consists of running five miles and eating 12 donuts, and I plan to reserve 15 minutes for the donut-eating portion. That leaves 45 minutes to run the 5-mile course, requiring an average pace of 9 minutes per mile. In terms of speed, this translates to 6.67 mph, manageable on the downhill first half but more challenging on the uphill return with a stomach full of donuts. Knowing the precise numbers gives me a clear target to train for and helps me focus on building the consistency and stamina I’ll need to hit that pace.
Turning Data into Action
Training for the Krispy Kreme Challenge isn’t just about putting in miles. It’s about using data to train smarter. With the help of my Apple Watch, I’ve been tracking critical metrics like VO2 max and heart rate to assess my current fitness level and identify areas for improvement. These insights have allowed me to fine-tune my training and ensure I’m preparing as effectively as possible.
A “good” VO2 max for a male under 30 ranges from 39 to 48.9 mL/kg/min. When I began my journey in August, my highest recorded VO2 max was 39.6—barely within the range. While this showed I was on the right track, it was clear I needed to put in more work. By incorporating interval training and hill sprints into my runs, I’ve focused on improving this critical metric, which will enhance my endurance on race day.
Heart rate has been a key insight throughout my training. My resting heart rate averages 68 bpm, comfortably within the typical range of 60-80 bpm. However, during runs, my peak heart rate has reached as high as 200 bpm. While this isn’t uncommon during intense exertion, consistently hitting such high peaks suggests room for improvement in my aerobic conditioning. To address this, I’ve been practicing deep breathing techniques during runs, which help regulate my heart rate and improve oxygen efficiency. Additionally, I’ve been gradually increasing the intensity and distance of my runs to allow my cardiovascular system to adapt over time. These efforts should help lower my peak heart rate, improve endurance, and ensure I have enough energy to power through the race, even with the added strain of a dozen donuts mid-course.
Curating the Perfect Race-Day Playlist
Music is not just a motivator for my training. It’s also a strategic tool for race day. For the first half of the race, as I run downhill to Krispy Kreme, I’ll rely on a playlist packed with high-energy tracks at 150-170 beats per minute. These songs, like “Cruel Summer” by Taylor Swift and “Hey Ya!” by Outkast, will help me maintain a brisk pace while keeping my energy levels high and my cadence in sync with the downhill momentum.
However, the return leg is a different story. With 12 donuts weighing down my stomach like a boulder and the route turning uphill, urgency must take a backseat to steady determination. For this stretch, I’m curating a playlist with songs in the 120-140 bpm range. Appropriately named tracks like “Fighting My Demons” by Ken Carson and “Still Sleepless” by D.O.D. (fitting, since the race starts at 8 a.m. sharp) will help me maintain a consistent pace without pushing too hard, a crucial balance when my body is juggling both digestion and incline.
The music selection isn’t just about pace. It’s about mindset. Carefully chosen beats and lyrics act as both a distraction from discomfort and a source of motivation, helping me stay focused through what promises to be the most challenging part of the race.
Conquering the Donuts
Eating 12 donuts mid-race is undoubtedly the wildcard of the Krispy Kreme Challenge, but as someone who loves to eat, I’m embracing the challenge with enthusiasm. My last eating contest came during my senior year at a Parents’ Weekend pie-eating contest, so it feels fitting to return to competitive eating in such a unique setting.
To make this feat as manageable as possible, I’ve devised a strategy focusing on efficiency and minimizing discomfort. I plan to compress the dozen donuts into “sandwiches” of 3-4 donuts each, squishing them together to reduce their volume and make them easier to eat quickly. To combat the overwhelming sweetness and ensure my throat doesn’t feel coated in sugar cement, I’ll dip each “sandwich” into water before eating. The water helps dissolve some of the glaze and makes the texture smoother, making it easier to swallow and less overwhelming.
To stay mess-free, I’ll carry disposable plastic gloves in my pocket. These will let me handle the donuts without sticky residue clinging to my hands, something that could easily become an unwelcome distraction during the run back. While this strategy might not make the donut portion entirely painless, it should help me stay focused and give me the best shot at tackling the challenge efficiently.
Wrapping It Up
As race day approaches, I feel more prepared than ever. By tracking metrics like VO2 max and heart rate, designing a strategic playlist, and calculating the precise pace I need to maintain, I’ve transformed my preparation into a science. The donut-eating portion will remain the race’s great unknown, but I’m ready to face it head-on. If you’d like to support the cause or learn more about the Krispy Kreme Challenge, visit here. Whether I end the race victorious or with a stomachache, it’s going to be a story worth telling. Wish me luck!
Columnist: Landon Smith