1645 5k possible?

Last fall, I ran 6x1000 with 200 jog within 1:40 recovery at 3:18-3:12. I ran 16:33 for a road 5k on an accurate and rolling course 2 weeks later.

So yes, 16:45 is possible. Run the first mile conservatively at 5:20-5:25 and you'll be fine.

No.

Run 3k at 5k goal pace on your own. If it's manageable, you'll last 5k in race conditions.

Assuming your overall training is solid, yes, breaking 16:45-17:00 is the appropriate goal.

Not sure if ill have the discipline to stop at 3k if things are rolling smooth^^
I could jump into a 3K about 10 days though. Or will this be too much?

So you did workouts on the track, which is pretty much optimal conditions. Were you in supershoes/spikes? If so we can negate that you will be running in better conditions on race day, if anything the road will be slightly slower...

I think that it will be close, you need to hold 3:21/km or quicker. But, being able to progress 6x1 from 3:22 to 3:12 suggests that you can definitely achieve this goal, there is a very big difference between 3:21 and 3:12.

For reference I did 5 x 1k with 2 mins rest averaging 3:00/km when I was trying to break 15, and it was extremely difficult, I had no room to progress at all. But on the race day with adrenaline and willpower I just gutted it out. I could not have done any k repeats 9 seconds quicker than race pace though.. I think you will be fine.

What was the rest & is the road 5k pretty fast? Out in 3:20-flat (no faster from your opening steps) would be my advice. Sub-17 seems doable. Closer to 16:40 on the track.

Just do it as a replacement for one of your workouts. It's a better simulation than any set if 1k repeats. You're training the continuity at that pace. Sometimes actually easier than a set of repeats.

Lock in your pace, zone out, and just run.

Only 3:12 was in supershoes, still not allout. I guess allout i could have done 3:05 for the last in carbon or spikes.
The road race will be pancake flat, out and and back so fingers crossed :D

Thank you! Ill try to keep 3:20 then.
The rest was 200m in 2min (walk into jog) before restart.
Race course is the fastest i know in the area - 0 elevation, perfect tarmac, out and back.

--UPDATE-- for those who are interested^^

I just ran a 3K TT in 9:35 with splits of 3:15, 3:14, 3:06.
Ofc hurt in the end but felt strong throughout.
Did 2 lap jog and then 3x400 in 71, 72,71 (90s walk).
I think ill rather go for 1645 than just sub 17.

-FINAL UPDATE- to close this

I ran a 16:25 today! Splits were 3:21, 3:17, 3:24, 3:15, 3:08
Went almost perfectly in dream conditons.
Feel like fitness is getting better every week since the start of intervall training 4 weeks ago.
Ill race the next 5k in 4 weeks and plan to keep everything the same.