I am an end user and see there is a 3.0 version. Can I upgrade for free and what steps do I need to take to do that?
Upgrade instructions are found here, although i wouldn't recommend it as an end user. You want to backup your database in case something goes wrong, change file paths/content, etc. Even if you have the access and knowledge to run the scripts, you should have a developer do this for you.
There's a support article here worth reading that discusses the things you should consider before updating to Craft 3, especially if you are an end user.