Ideally, you should do some race "rehearsals" before hand to learn what works best for you. I am faster (so far) with a few, very short, walk breaks in a 5K. What I did for one was 3/:30 and then the next I did 1/:10. The latter yielded my best time so far. But I am used to taking short walk breaks, so what works for me may not for you. It really depends on how you've trained and what your body/brain has adapted to.
For a 10K, I would probably use 1/:20.
The biggest factor in overall speed is how fast you run during the run segment. The walk break slow down is not as big a factor as increased running speed. What this means in a short race is that you want to walk enough to enable your body to run at its top speed during the run segment. If you save a few seconds by eliminating walk breaks, but that reduced walking also reduces your running speed by more, then you haven't gained.
Edited by: LIVE2RUN4LIFE at: 2/29/2012 (13:11)
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