I use a 15 minute army and raid 4 times an hour, my targets are a minimum of 200k combined, often 400k+, in the
900-1200 range. I also fool around sub 200, attacking about 10-20 times an hour with 10-60 gobs at a time.
My usual raiding army, in camps:
2 healers
20 giants
20 wallbreakers
32 archers and goblins, whatever fits
However, I raid with:
1 healer
10-15 giants
0-10 wallbreakers
5 gobs
5-10 archers
BK
By using half my army at a time, this allows me to attack more often per hour. At the beginning of the day, I usually can raid 6 times in the first 15 minutes by having healers already qued, then 2 times every 15 minutes after that.
4 times an hour is minimum, 6+ is good. I started using minions instead of archers, so that should speed up my attacks/hour by allowing to use 6 barracks instead of 4.
I usually play until storages are full or I get bored, whichever comes first. On average I play about 3 hours a day, but I take a few days off at a time because there's nothing to do, so a single session is maybe 4-6 hours. I didn't play yesterday and today. Today I'll have to play eventually though, lab is free in 20 hours. Also, I do other stuff while waiting for troops to build, so even though I might be on all day, it might only be 5 minutes per hour.
I also just started practicing farming with tier 1 troops (all level 4 still though) and maxxed gold storages the other day at the 1200 level. I don't think it's much better than the giant/healer strat, mainly because per housing, giants are one of the fastest troops to build at 24 sec/housing and it's much harder to bust the core.
I think a good rule of thumb for th7 is 800k combined per 3 attacks, and at least 3 attacks per hour. After troops are maxxed and you get a good handle on queing troops, it should be 1 mil/3/4, mostly 3 star wins.
edit: of course, all without gemming. If you do gem, then maybe double or triple what I said is possible.
edit 2: Oh, the best targets are th5 and 6.