Match rate of speech?

I recorded a twenty minute vocal-only waveform for an instructional video. During that 20 minutes I know that I spoke too fast at some points and too slow at others, and would like to have a steady rate of speech throughout. Is there any function that allows one to visually see the rate at points throughout the recording to then use the Stretch and Pitch process on the necessary sections? Or maybe there is a process that matches the rate like one can match the loudness? Any help is very much appreciated.