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3.4L you need to put in if its totally empty! If you don't thrash the car too much, just pop into halfords and pickup some castrol gearbox oil that should be fine, they have the list there so you know which one to pick!
Otherwise there are other gearbox oils out there which are dearer but obviously better, depends how much you want to spend really!
I'd personally but royal purple but its pricy I used Millers 75/90 and that was 40 for 5 liters (so there was spare) and it was ok didn't make a huge difference though still much the same. It smoothed the chnage a bit but you felt the gears going in more.