Use the keyword planner; You can also take a look at "longtailpro"; they give a 10 days free trial. From "Competitors Analysis", see how your competitors optimized for your targeted keyword (Can be High, Low or Medium competition) just so you read their articles. You can spin them as well. Just make sure your spinned articles are readable & unique. When you optimize am sure you have read a million times to choose on the low & medium competition keywords. Look on what your competitors do NOT have on their titles and link URL. Choose your "new keyword" and a add little twist to it; make sure it perfectly fits on the article to make sense. Avoid STOP words.
Option B; You can go to articles directories such as Hubpages and Ezine articles to check the quality of work and different ideas on writing for your chosen keyword(s).
OPTION C; Go to sites like Iwriter.com; you do not have to work for the low pay. Click the "Write Content" section, then look on a job and Click the "Plus Button" you will see "Special Instructions" with a red button. Check out special instructions of at least 10 different jobs and analyze what these people request for; the article purpose and special instructions. Am sure you can learn how different webmasters optimize their keywords on articles.