Thanks for the feedback guys, I have been going to the gym 6 days a week and do a 10k run on the 7th day. The thinking being, as I am not in the gym this run could be counted as active rest?
I have decided that I will adopt a strict 3 days work and 1 day off system and during the day off, I will try to work on stretching, flexibility and gymnastic skills (any recommendations on length of time I should spend on these drills?). I have found a site recommended on the forum -
www.drillsandskills.com/stretching You must indicate whether your links are Work and Family Safe (WFS)
Thanks again for your help, I look forward to hopefully seeing further benefits in strength and conditioning due to more disciplined recovery days.