What techniques or software should I be looking at if I wish to:

1) Create a specific continental shape (preferably within Fractal Mapper or CC3).

2) Create a relief map or height-map within that shape that follows general mountain ridge locations I have in mind.

3) Set up a procedure so that I can create these things quickly (1-2 hours at the most).

Thanks for any help.

I've been playing around with Fractal Terrains (I got this huge library of RPG and map software as a gift recently from someone wanting to lighten his load) but have trouble getting it to behave so that it'll do the above. I've already looked at the tutorial, but that seems geared towards tweaking random terrain rather than creating specific shapes.