we were there 1 night..we bought a train ticket to Cinqueterre for 5EUR and we spent our afternoon time there.
That was fantastic!!:))
Perfect location to visit the 5 villages. You can reach them very good with the train or by food on nice paths.
La Spezia has a great outdoor market,some fine restaurants and good supermarkets,and is very convenient for visiting the Cinque Terre,I liked the place.
It is a good place to spend the nights if you want to visit Cinque Terre. The town itself is not interesting.