This paper studies the optimization of Velocity Based Training (VBT) and the innovation of periodic endurance training mode, aiming at improving the speed, strength and endurance performance of track and field athletes. By recruiting 60 high-level track and field athletes, they were randomly divided into experimental group (EG) and control group (CG). EG adopted the optimized VBT method and innovative periodic endurance training mode, including high-intensity interval training, diversified training movements, super-isometric training, etc., while CG continued to use traditional training methods. The experiment lasted for 12 weeks and was divided into three stages: adaptation period, reinforcement period and adjustment period. The results show that EG is significantly better than CG in sprint speed, jumping height and strength index (such as the maximum weight of bench press), and the difference is statistically significant. At the same time, EG also performed well in periodic endurance training. The results of 5000m race, the maximum oxygen uptake and lactate threshold were significantly improved, and the psychological state was more positive. The VBT optimization strategy and innovative periodic endurance training mode put forward in this paper have remarkable effects on improving the training efficiency and competitive performance of track and field athletes, and provide new ideas and methods for sports science research and practical application.