Visual tracking is a basic task in many applications. However, the heavy computation and low speed of many recent trackers limit their applications in some computing power restricted scenarios. On the other hand, the simple update scheme of most correlation filter-based trackers restricts their robustness during target deformation and occlusion. In this paper, we explore the update scheme of correlation filter-based trackers and propose an efficient and adaptive training sample update scheme. The training sample extracted in each frame is updated to the training set according to its distance between existing samples measured with a difference hashing algorithm or discarded according to tracking result reliability. In addition, we expand our new tracker to long-term tracking. On the basis of the proposed model updating mechanism, we propose a new tracking state discrimination mechanism to accurately judge tracking failure, and resume tracking after the target is recovered. Experiments on OTB-2015, Temple Color 128 and UAV123 (including UAV20L) demonstrate that our tracker performs favorably against state-of-the-art trackers with light computation and runs over 100 fps on desktop computer with Intel i7-8700 CPU(3.2 GHz).