I want to maximise my muscle recovery after days of moderate to intense workout.

For example, Tuesday was weights, with me getting pushed further and harder than ever previously.
Wednesday was a 6km run/jog
Thursday, just an hours walk, but I spent much of the day on my feet.

Today (Friday) I'm not planning to do anything. But would Thursday have interfered with recovery from Tuesday?
Today my muscle soreness has peaked, too.

And what should I be eating/how much, on recovery days?
How many days should I take off?

I'm sorry for being all over the place with questions, but I guess I just need some advice/guidance on recovery. I want to tone my muscles as quickly and as effectively as possible (and not lose the tone I have gained so far)