La Spezia

I wouldn't bother with La Spezia (when stuck there during a train strike, I think just read a book on the waterfront) but it does have a morning covered market Mon-Sat or a larger outdoor market on Fridays (I don't know about in November).

Monterosso is the largest, flattest, and furthest north village, so you can start by taking the train to there, then another train to Vernazza (Rick's favorite), and so on, probably including a third town, until you run out of time. Trail hiking is not necessary, but most of the towns are built on hills. Manarola has a nice garden walk that starts near the viewpoint and cemetery.

Trains back to La Spezia run plenty late, but there may be a gap in service between 21:30 and 23:00.

LaSpezia is a simple work-a-day town, ship yards and other industry. Get to the train station and head over to the five villages ASAP; whether you call it walking or, hiking, you're gonna be doing a lot of it in the Cinque Terre.

Montarossa is the most resort like of the towns and is really the southern tip of the Italian Riviera, it's flat with a relative incline, broad beach and divided into two parts. Vernazza and Manarolo were my favorites, just well positioned villages perched within their canyons with the surrounding terraces. Manarolo does have the Vintners Trail, which I've only found described in RS book, a great little walk through the vineyards above the town with fantastic vistas to take pictures. The trail between Manarolo and Riomaggiore is called the Lover's Trail and is the easiest and well worn section of the path that connects the five towns, in fact sections are paved or, covered in stone work. The only hilly section is the approach to Manrolo, otherwise that section is largely flat. Corniglia is perched upon crag overlooking the waters edge. It unfortunately gets ignored by many who are visiting on day trips however, it has it's charms as a mountain town since it's not dependent on the sea like the other four towns.

The Via del Amore remains closed at this time; rebuilding not complete since the trail washed out a few years ago. http://www.parconazionale5terre.it/Eiti_dettaglio.php?id_iti=3575

Well, yes train. Take a taxi from the dock to the train station and catch the local to Monterosso al Mare. Then take the train back to Vernazza and walk down to the harbor/waterfront. Then train back to La Spezia and catch a cab back to the ship. You will have to plan your time accordingly in order to be on board the ship at the right time.

Of course you can stop at any of the 5 towns you want, I simply recommended two.