The throws should be set at the point you are confident with them..... for starters I'd try 1/2 inch up and down on elevator for low rate (eventually u should adjust elevator so u can pull full elevator without snapping out), at least 1 inch each side on the rudder, and ailerons... well.... that's up to you..... how sensitive do u like 'em...? For high rates, go 3+ inches on elevator, full right-left rudder (as much as u can get), and full aileron (As much as u can too)..... these high rates are set up thinking of 3D flight.... put lots of exponential on each control surface (As much as -90% on elevator), and such on.... If u're new to 3D, fly 3 mistakes high or more and take it easy.....
Hope it helps you... this is the way I fly mine, and it does great on both pattern and 3D.
Greetings