Emerging talent Granjo gains World U20 selection
Sofia Granjo will represent Ireland at the U20 World Championships in Oregon Photo: Perri Williams
In 2025, the name Sofia Granjo appeared for the first time in national track and field results. She finished second in the U18 400m in 58.12 seconds, marking her first All-Ireland final and podium finish. One year later, the Askea native has surged forward, finishing in the top three in every championship race she entered and lowering her 400m personal best to 54.46 seconds. Her most significant achievement, however, is selection for the World U20 4x400m relay team—her international debut.
Like many young athletes in Ireland, Granjo first sampled athletics at the age of seven before moving on to other sports. She excelled elsewhere, earning selection for the Irish gymnastics team for the planned 2020 European Championships and representing Carlow in camogie.
Her return to athletics was gradual. In 2021, she placed fifth in a U14 200m heat, but it was not until December 2023 that she fully re-engaged with the sport, initially as part of a fitness effort alongside camogie teammates. By May 2025, at the South Leinster Schools 300m, her potential caught the attention of coach Billy Delaney, prompting a move into his training group. From that point, her progress accelerated rapidly. Within a year, she achieved the B standard for the World U20 200m and came close to the 400m individual standard. Ultimately, she secured selection for the relay team, marking her international debut.
At the end of the 2025 season, Granjo and her coach set clear goals for the year ahead.
“Qualifying for the World U20 Championships was always a goal of mine, but if I'm honest, I didn't expect everything to happen so quickly,” she said. “This time last year, I was just focused on improving and making the most of every opportunity. Looking back now, it's amazing to see how much can change in just one year. I'm grateful for the progress I've made and excited to keep building on it”.
Granjo attributes her success to consistent winter training, hill sprints, block starts and including demanding sessions such as 14x200m repeats, supported by disciplined recovery routines.
“I might also do the stationary bike for 10 minutes the next day if my legs are heavy,” she added. She emphasised patience and consistency: “I focused on making steady improvements rather than chasing immediate results”.
By the time the indoor season came around, Granjo was stronger, fitter, and much more confident on the track. As the season progressed, her race execution continued to improve alongside fitness and confidence, building momentum and continued improvements in her time. A 59 second indoor opener in December was followed by 57.27 in the January AAI Indoor Games. Two weeks later Granjo ran 56.73 at the Leinster u20 indoors with eight 55 second 400m’s before the Indoor season ended in March. Thus making her not only the most improved 400m runner u20 but also the most consistent.
The outdoor season brought further breakthroughs. A 55.11 personal best at the Leinster Schools was quickly followed by 54.46 at the Leinster U20 Championships. Her 200m times were falling too. Granjo finished 2025 with a personal best of 25.48 and by the Leinster u20s in May 2026 she was running 24 flat – a World u20 B standard and she was not even trying to get it. Her shocked face as she cross the line said it all.
“I didn't even look at the clock because it had been such a tight finish,” she said. “I was honestly shocked because it was something I hadn't expected at all. It took a few moments for it to sink in, and I was incredibly grateful to have achieved the standard especially on home ground. It was a really special moment and one I'll always remember” said Granjo euphorically.
Granjo credits much of her development to coach Billy Delaney, whose belief in her ability proved pivotal. “His training, guidance, and belief in my ability have helped me develop both physically and mentally. He has always encouraged me to aim high and trust the process, and one of his favourite sayings is, ‘The sky's the limit.’ That mindset has given me the confidence to set ambitious goals and believe that, with hard work and commitment, anything is possible. I don't think I would have made the progress I have this year without his support and coaching”.
Her mother too has been a great support, like many Irish mothers, ferrying their children from training to competitions. But also instilling that sense of belief in their children, even when doubt creeps in. Granjo recounts something her mother always says to her “If you believe it, you can achieve it." That mindset has stayed with her throughout her journey and continues to be a prime motivator in pursuing her goals.
Training alongside a close-knit group of athletes has further contributed to her progress. The group dynamic, she notes, provides encouragement, accountability, and shared ambition—key team elements in what is often perceived as an individual sport.
On the back of Granjo’s brilliant Indoor season, she along with clubmate Cassie O’Byrne were added to the Athletics Ireland relay squads. Squad days and a training camp in Spain followed this selection. Afterall getting to know your relays team members is important in terms of not only being technically proficient in baton changing but also developing team cohesion. Her late entry into the sport meant she was not really familiar with the other girls. However, since that training camp in Spain Granjo has become firm friends with her teammates. “It's an honour to be part of such a talented relay squad” she said. I'm really looking forward to lining up alongside them and representing Ireland together” she added.
First Major Championships Granjo’s rapid rise has brought her to her first major international championship. Among her highlights so far is reaching the senior national indoor final, where she finished fifth and raced against Sharlene Mawdsley. “Going into the championships, I was simply hoping to gain experience, so I never expected to make the final, let alone finish fifth. The whole experience was surreal”.
Her most memorable race is of course that Leinster u20 championships where she came away with two personal bests; 54.46 in the 400m and 24.00 in the 200, both Leinster Championship records and the latter being the World u20 standard.
Selection for the World U20 Championships marks both her first major championships and her international debut. “Earning my first Irish cap and having the opportunity to compete on such a prestigious stage is something I've always dreamed of, so it's a very special moment for me. I'm also extremely proud of myself for being selected, and I can't wait to make the most of the experience and represent my country with pride”.
The Irish left for Oregon last week (August 1), with the 4x400m relay heats scheduled for August 8 and the final on August 9. Final team selection will be confirmed closer to the event.
Preparation will follow a structured routine, including warm-ups, baton practice, nutrition, and mental focus. “It's all about trusting the work I've put in and going out to perform to the best of my ability”.
As to the race itself. The 400-meter sprint is an ultimate test of speed endurance, requiring an athlete to combine explosive starts, maximum velocity, and immense lactic acid tolerance. Every athlete has their own way of running their race. Granjo approaches the 400m with a measured strategy. “I usually go out slower for the first 50m. When I hit 150m to go, I put everything into it”. While she continues to refine her performance, she recognises further development lies ahead, including strength and conditioning work.
Has the enormity of what you are competing in hit her yet? “It kind of hit me on selection but especially on the team day (a week before departing for Oregon)”. At this team-day, discussions around nutrition, jet-lack and championship procedures were discussed. They saw photos of the iconic Hayward field. Then there was the photo shoot. This was where the athletes received their Irish gear and got their portfolio photos – a professional suite of individual and group photos that will be used on social media, websites and all official publications prior to and for the duration of the championships. The wow-factor was there.
Granjo represents St Laurence O’Toole AC, a club with a strong tradition of producing international athletes. Being part of such a club is a catalyst for inspiration for juvenile athletes. However, as inspiring as the international athletes are, inspiration is more than just the athletes. Granjo acknowledges the work that people like the recently deceased PL Curran has done to develop the facilities that the club has today. She acknowledges the contributions within the club, including volunteers who have helped build a supportive environment. “The volunteers have created a warm and welcoming environment for all athletes,” she said. “St Laurence O Toole is a great community and the support I’ve received from everyone is unmatched and I am eternally grateful for all the coaches, volunteers and club members who have played a vital part in shaping my athletic career”.
August 8 promises to be a landmark moment in Sofia Granjo’s career. Her rise has been rapid, underpinned by dedication, support, and belief. As she reflects on her journey, one phrase stands out:
“One year can change everything”.
