Plan rest days and recovery so I don't overtrain

Help me balance training with rest so I keep progressing without burning out or getting hurt. What I do now: [ACTIVITIES, DAYS, DURATION, INTENSITY - e.g. "lift 5x/week, run 3x/week"] Goal: [e.g. "first half marathon", "get stronger", "stay consistent"] How I've been feeling: [e.g. "always sore", "sleep worse", "performance stalling", "dreading workouts"] Sleep and stress: [HOURS, LIFE STRESS] Eating around training: [BRIEF DETAILS] Give me: 1. An honest read of whether my current load looks like too much, based on what I've shared and common signs of overreaching. 2. A revised weekly schedule balancing hard days, easy days, and full rest days, with a lighter "deload" week every few weeks. 3. What active recovery looks like (easy walks, mobility, light cycling) vs. full rest. 4. Recovery basics: sleep, eating enough, hydration, and how to use soreness as a guide. 5. A daily 1-minute check-in (sleep, energy, soreness, mood, rated 1-5) and the score that means "take it easy today." If I mention pain that is sharp or worsening, swelling, a missed menstrual period, dizziness, or ongoing exhaustion that doesn't lift with rest, tell me to see a doctor or sports medicine professional.