Everything you need to know is in Friel, except for your personal response to training. That's the service a coach helps you with and getting to understand that is what holds the self-coached back. Having only one data point, one's self, makes for slow progress in understanding. This is the essence of your question.

So Friel says, train your weaknesses, race your strengths. What are your weaknesses? What do you need to improve? Friel gives a pretty good explanation of what different workouts do. He explains about time and reps in the Planning Workouts chapter.

The BF recipe book is here:
http://www.bikeforums.net/showthread...ut-recipe-book