The number of people who have come to me whispering, “I want to be seen as a thought leader.” And yet when I say, “Amazing, let’s put you on camera,” I’m suddenly met with . . . crickets. I get it.

Most people want a simple answer to “What’s a good time?” The honest one: it depends on the distance, your age, and whether we’re talking sprint speed or endurance pace. Below are practical, ...