Well after everybody's help and support from here I am now ready to start W3 R1 tomorrow.
The breathing is still hard at times but I am sure if will improve with time and the legs are still very heavy in the last few runs but the aches are getting a lot easier.
Where I run in Aldershot there was a parkrun and as it is on every week I thought I would give it a go as I noticed that not everyone was running the course, there were people at my level as well so I wouldn't feel out of place
I guess this is the trouble of trying to do this program on your own, it can be very hard when you run alone, there is a battle going on in the mind that's say you cant do it and then you are telling yourself oh yes you can
Can I just ask ..... What is a good stamina builder for rest days