Tips for making my own dictation files?

Hi.  I'm new to this forum so please forgive me if this question has already been answered.  Since I can't seem to find any commercially available dictation audios, I thought I would make my own.  I'm a beginner so I wanted to start out slow (40 wpm or so) and go up from there as I progress.  But I don't know how to get my timing right.  How do I know how slowly to speak to get 40 wpm?  And for howm many minutes should I dictate for an effective practice session?  Any pointers/suggestions?  Thanks.

(by leftiekim for everyone)

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