I'd use a canister (eheim or fluval) with adjustable outflow. That way you can have your mild current, but still have the option for stronger current if you want to change it w/out buying another filter.
Ya, that model should be fine for your proposed setup. They do come with all the media you'll need. Frequency of maintenance will depend on the load, but using a sponge prefilter over the intake will cut down on that somewhat. It's easier to clean out an external sponge than take the filter apart when the pads clog with debris.