All the questions you asked can have various answers depending on the club that hosts the match. 250, 300, 600 and 1,000 are all distances I've seen listed... depends on the range.
Generally it is prone, but I think some ranges allow off the bench if you are a handicapped individual.
Generally speaking, the format is 3x600 or 3x1k. 20 shots for each string, so 3 sets of 20 shots in a 20 minute time period. Some ranges allow unlimited sighters and some only allow a couple. And even more stringent I have heard of some ranges saying no spotters allowed after the first set.
It is a lot of fun and I strongly encourage you to give it a try. You don't need all the fancy schmancy equipment. Just a good gun on a prone bipod and a rear bag and you are good to go. A carpet or blanket to lay on. Oh, and you need ammo. ;D
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