Do you have cross spikes? When I trained and races a bit with Adidas XC spikes, that seemed to work fine. Perhaps a tad on the heavy side compared to the racing flats I also owned, but the spikes may well make up for that, expecially of there is a splash of rain.
With racing flats getting so hard to find, years ago I got into trail shoes. Some, like Merrell's offerings, were 0mm drop and they actually worked OK on the track and great on the road. Especially with Vibram soles, I seem to have gotten way more mileage from such than from basic Saucony foam sole trainers. For a 3000 race, I guess you'll want the lightest that still offer the grip to lose nothing over XC spikes.
XC spikes may be, in some if not all cases, be less straining on the calf/achilles due to a less absent back sole. Don't even think of these, even racing flats, if you're going to hjeel strike, of course... And yes, many runners will be unaware of being heel strikers, wearing spikes in track, at very high masters level, with fancy CEO jobs, etc. Runners can be quite unaware.