So, are you saying that you feel comfortable at 8:00/mi both for 5-mile runs and for 12-mile runs? (i.e. 12 mi in 96 min) This is really quite good, and I think you've easily got enough speed for your 4 hr marathon goal.
However, I think you will need to get used to running the long runs slower. Maybe you could try alternating between medium-long (8-12 mi) "tempo" runs at 8:00 pace on odd weekends, and true long runs on even weekends? (12,14,16,... miles) For these long runs, I would say try for 9:00 pace, and try shortening your stride length just a bit. Don't worry if it feels a little sloppy. It should feel very easy for the first half, and toward the end it will be surprisingly tough as you push out your longest run into new territory.
I don't think 3 days running per week is a problem at all (I only ran 2 days a week to train for my marathon). I do think that when you run fewer days like this, then it becomes more important that you get in enough quality long runs. You would like them to be slow enough so that you can recover to run hard again in 3-4 days. If you keep the pace at 8:00 and just kept piling on miles, you might find that you don't recover in time for your next run. Sort of like having raceday intensity for every long run -- it will eventually wear you down. Also, I think it is good to get in about 4-5 runs in the 20-24 mile range.
Other things that I like for the lower-mileage plan: (1) If possible, try for 4 or 5 cardio sessions per week. So if only 3 runs, then add in 1-2 crosstraining sessions per week. Put the same time and effort into the crosstraining as you would for a run. (2) Add some intensity into one of the shorter runs every week, or maybe every other week. (hills, mile repeats, etc.) Seems to help combat the tendency of the long slow runs to convert you into a slower runner. 3) Might want to very slowly increase your midweek runs to 6 or 7 miles.
Everyone is different, but I know it is definitely possible to run a pretty decent marathon on 3 (or even 2) runs per week. The idea is that you want to be a very fit person (and semi-regular runner) who has also worked up to being able to finish a long run every so often. Then raceday is a little longer and faster, but otherwise very similar. Pretty straightforward.
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