Predict mile/3k shape indoors

Why not try to go out in 2 flat as comfortably as possible and see what happens?

Seems reasonable to keep making small improvements during your base phase. Aim for sub-4:10 + 8:20ish.

Seems like you're still building up your endurance. Would expect People running a good bit slower than you to handle some of those workouts (especially from the previous year). You're putting in the work and are seeing progress. Hard to predict without seeing reps @ mile/3k pace but think it's right to not be hitting that stuff hard now. Should still be able to run well.

Yeah, the only work I’ve done at mile effort for a while was a session (16x) of 200s in 31 off 60s rest. Other than that it’s been a lot of tempo, strides, and mileage

Yeah just let it rip when you race. You've been getting better at the strength stuff so I would expect continued improvement. & you'll bring in the faster stuff later which will set yourself up for a strong outdoor season. Just go out & compete. Let the times come. You know you're stronger.