The usual advice is that fuel injected cars do not need a warm up and can be driven off right away.
The shift points as far as I know can be anywhere in the "normal" range of engine operation depending in driving and traffic conditions. The car will labor (lug) if allowed to stay in a gear at too low an RPM and will whine with a loss of power if allowed to stay in gear at too high RPM's.
In my 4 speed manual, the 1st gear is very short...need to shift out almost immediately since it will climb to 3,000 RPM and more at quite low speed...so maybe 20 mph (30 kmh) is max for my comfort.
In the higher gears, I shift according to the sound of the engine and maybe a glance at the tach. After a while you can feel (and hear) when to shift. I guess I shift around 3,000 RPM more or less until I get to 4th gear where it stays, of course.
When stopping, I down shift to the next lower gear until I reach 1st gear to help brake the car if I'm moving at any speed especially when in the city.
Also, 4th gear is not for hill climbing. The car (and the Manual) will tell you to shift down to 3rd to get up a hill of any significant slope. On a hill, a car in 4th will lumber and will have no acceleration if you need it.
You can keep the car at high revs if you want to. Pagodas have maximum torque and great performance at high rpm's. In 4th gear at 4,000 revs or more the engine settles into a Zen-like steady power trip that is wonderful (this is 80 mph, 130 kmh). Can't do this very often with USA speed limits.
To clean engine fouling, city cars (like mine) need to get out for an "Italian tune-up" once in a while. I take the car to a "high speed" road and keep it running in third gear at higher RPM's (maybe 4,000) for a while. This helps clean out any bad stuff on the plugs and in the cylinders...fouling of plugs can occur in these cars when doing slow, stop-and-go driving. After a run at high RPM's, performance is improved, engine running and idle are smoother.
As for the clutch: I'm told that maximum wear to the cluch will occur when "riding the clutch" (partly engaged.) Since the clutch plate is not completely pressed against the fly wheel, slippage causes wear. A very expensive clutch repair is likely unless the cluch is kept entirely in or out.
Enjoy the ride
Richard M