It's really not difficult. Bounding off the rev limiter whether hot or cold would be considered thrashing. Shoving the gear stick into first from 5th or 6th at high speed would be thrashing it. Pulling away hard from traffic lights is not (how you deliver the power vs. traction and it's effect on the transmission is another matter).
Firm but fair - Up to temperature, using the whole power band, which includes high revs but not limiter and not outside the power band of the engine as that's pointless. Hard acceleration in lower gears, again using the power band. Not taking 4 hours to accelerate to 40mph.
There's a school of thought of hard acceleration in third and then backing off to use cylinder pressure to force the rings to seat tightly against the cylinder bores and a bunch of other stuff - as I said before search on google, there's loads of info on this sort of run in.
Fannying about - serious question?

You really don't know what sort of driving this would be? Oh well....Keeping the revs really low and accelerating really slowly, only doing 50 on the motorway for miles and miles etc etc ergo fannying about, driving miss daisy, like an old fart...whatever you want to call it

Not ever going above 2/3 of the rev range for a relatively short period of time would also fit into that....you need to drive your car harder.
The handbook is the only official information you will find on this topic along with the official acceptable oil consumption figures (I don't know anyone who thinks the top end of this would be acceptable but hey ho). VW's own "run in" information is pretty good actually, it certainly advocates working the engine properly in not so many words.