How can i achieve the following for Navigation Menu?

I have seen that the default skins come with the following code:

    <TD width="100%" vAlign="middle" align="left" nowrap>[NAV]</TD>

So I am not sure where to add the [NAV] token since the code to produce the results i need look like this:

<span><a>Home</a></span>  <span><a>News</a></span>  <span><a>Sports</a></span>

Should I be creating .ascx skins instead of HTML? If so, where do i find a good tutorial to manipulate the Navigation Bar look and feel?

I didn't realized that the dotnetnuke demo account  was up only for few days, thats where i uploaded my image to.

I found a website developed using DDN that has something similar to what i need:

https://www.homeminders.com

The only thing I need to change to the menu bar from that website is to remove the space between tabs.

Thanks a lot for your help!