My friend and I are going to start training for cross country…how do we start?

As the weather is warming up, me and my friend are going to start training for cross country. It starts in august or late september. We are starting Saturday. How many times should we work out a week to get in shape? It will be some workouts in the park and some in the gym. What should the treadmill speed be? How should we start out? Do you have nay running shoes that you suggest? What other things are great to have?