There are three ways that I use, knowing what a 4/8/12 car train looks like on the other line of a double track, imagining what a train would look like on the other line of the double track, and mental arithmetic.
For PSRs on a reasonably busy double track, one day you will approach the PSR at the same time that a train is coming in the other direction. When the front of that train reaches a point opposite the speed board, the back of the train is where you can start accelerating if your train is the same length. Forevermore I will take power from the leaning blackthorn tree at Arundel Junction when I'm in a 4 car unit...
Until then I imagine a train to compare against and add a bit for safety. This loses a tiny bit of time, but see below...
The third method requires a little quick maths, based on the fact that 45 miles per hour is 20.12 meters per second (i.e. one coach length per second). For instance, we recently had a 20mph ESR on a piece of fairly featureless line. 20mph is a little worse than half of 45mph so just over 2 seconds per carriage. Driving a 12 car that multiplies to 24 seconds. To cover my arse I count to something more like 36 and then go. (1) The passengers are safe, (2) even if the managers are out with a speed gun my licence is safe, and (3) I have lost less than 12 seconds more than I needed to (which I'm not going to get a please explain for given that slowing for the 20 and running through it has probably lost more than 2 minutes anyway).
Think though of the effect of a 5mph ESR on a 12 car train. One second per carriage at 45mph equates to 9 seconds per carriage at 5mph. A 12 car through a 5mph loses 108 seconds even if you don't consider the decelleration and acceleration times. It's no wonder track defects requiring 5mph ESRs get fixed before they have time to be published in the Late Notice Case!