I found all chapters - especially chapter 4 Autofocus Scenarios and Examples - very useful, next to the recommendations given by others in this thread to increase the speed or to use a tripod, and to use focus priority whenever possible or until one learns how the photographer-camera-lens combination behaves in different circumstances.
For handheld you can rather easily find out what the best speed is for the combination photographer-camera-lens (with or without VR), by making use of the Auto ISO settings. I found the different minimum shutter speeds based on focal length pretty useful to learn about the camera+lens, in particular about the one handling it . There's a scale with 5 speed tuning levels, each next level about doubles the speed of the previous level in relation to the focal length used. For example if you're using a focal length of 80 mm you get approximately following minimum speeds:
1/4 of 80 => 1/20 s 1/2 of 80 => 1/40 s 1/1 of 80 => 1/80 s 2/1 of 80 => 1/160 s 4/1 of 80 => 1/320 s
I made series of 5 pictures of the same scene with my 24-120/4 VR set at a focal length of 24, 40, 80, 120, so in total 20 pictures, all at f/8, followed by a pixel peeping session. The major problem is mimicking the way you take the first picture in each of the series, including breathing, position of the body, arms, feet. I had to redo two of the series. Of course light and wind conditions should be the same. I set maximum sensitivity to 3200 ISO, accordingly I had 5 ISO stops available, just in case (the light conditions weren't that good when I tried this). It was an interesting experiment, and I will do it again. For the time being I set speeds at the higher side (2/1).