Here's a quick tut:
Start in Photoshop.
Fill the entire image with black.
Using the Lasso (?) tool, draw your continent.
Fill it with: Red 1, Green 1, Blue 1.
Don't worry if you can't see it, the computer can.
This creates your coastline, now paint in the following:
Black for lakes
Dark gray for deserts and plains
Medium gray for highlands or forests
Light gray for plateaus
White for mountains
Then, make a new layer and fill with clouds.
Set the opacity to a very low value. This will provide some detail.
Congrats, you're done!
Now just save as some image file and convert it to a heightfield using a program of some sort!