As I arrive at the Lee Valley Athletics Centre, the place is heaving with Olympic hopefuls, all diligently working through their personalised training booklets. Goldie makes her way over to greet me. She's already ticked off her warm-up and is ready to get outside.
As we chat, Dan Pfaff, coach to more than 30 Olympians, strolls over. While Goldie is busy firing the javelin, Dan gives me a few pointers.
There is a precise grip and a choreographed run-up, and rather than throwing it hard, I should make it sail like a paper plane.
After 50 throws, we head inside to work with a shot put, which helps with timing and strength. Six heptathletes are already there, chucking shot puts as Jay-Z blares from the speakers.
Next up, drills. We hit the track to run forwards, backwards and sideways, with high knees, hops, skips, and accelerations, all to help Goldie make the most of her run-up.
Then it's lunch - Goldie and I tuck into a superfood mackerel salad, while Dan is still busy, filming a pole valuter's technique on his iPad. The indoor track is bustling with athletes, all running, jumping and stretching.
Lunch over, we hit the gym. There's a healthy rivalry, with athletes checking who's lifting what and upping their weights to match. As Goldie lifts weights so heavy the bar is bowing under the pressure, I just about manage 20kg, straining and grimacing all the way.
I'm ready for a cuppa and a rest - so does Goldie ever feel like snoozing her alarm the morning after a tough day's training? She's unequivocal in her response.
'The day I snooze my alarm is the day I retire,' she says. 'The beauty of being an athlete is that I get to test myself every day, so I can be at my best on one day every four years, which is a pretty tough proposition.
'The way I see it, if I'm not training, one of my rivals will be.'
Javelin thrower Goldie Sayers' top 10 fitness tips
Goldie Sayers is the official sporting ambassador for Panache Sports Bras.
