Sounds intriguing!
With a 4046 it's a good idea to start thinking in terms of the usable range of the input voltage. In the data sheet it gives the minimum and maximum input voltages to be 0.3 and 0.7vcc. From experience, outside of that expect the unexpected.
So one usually sets up the thing with a preset potentiometer between these two levels. Say a 10K preset occupies the voltage between 0.3 and 0.7 (if it were a 1v power supply) so 0.4v. I = V/R so current in the 10K preset is 0.4/10000, 40uA. To get the two resistors at 0.3v we do R=V/I so 0.3/40uA gives 7.5K. So you have a 7.5K resistor (from any supply voltage) to one end of the 10K preset, then another 7.5K resistor (if you're feeling cautious use 8K2) from the other end of the preset to ground; wiper of the preset goes to the VCO input (no phase detector connected yet).
When you adjust the preset those are the viable input voltages. Now you can measure the frequency at the output when twiddling the preset. You can also just use a changeover switch (instead of a preset) to go from one end to the other.
You can also put preset resistors from the two pins (R1 and R2) to ground and twiddle them to get what you are after.
Now, with this setup you can apply your input signal to one PC input, other PC input to VCO output, and watch the PCII output (on a scope) as you twiddle the VCO voltage. This is a great way of getting confidence in what you are doing as high VCO voltage gives PCII output low and vice versa (else the PC inputs are the wrong way round).
These are pretty low frequencies so, as already mentioned, you might want to divide down first.
As a rough guide, with PLLs, expect it to take about 10 input cycles to lock when you get the loop time constants right - so at 0.5Hz about 5 seconds.
Hope that helps